Progressive overload
for coaching clients

Progress means asking for slightly more than last time. Several levers do that.

Five levers

• Add load.
• Add reps at the same load.
• Add a set.
• Slow the tempo or add a pause.
• Lower the effort for the same work.

Pick one per lift

Changing two levers at once hides which one worked. Main lifts often use load or effort. Accessories often use reps.

Write the rule down

For example, add the smallest plate when the top set reaches its target reps. The client then knows what to expect.

Use effort as a guard

If effort climbs sharply for the same work, hold the load. Add it back when effort settles.

Plan for stalls

After two stalled weeks, change one thing: the rep range, the exercise variation or the rest. Then wait two more weeks.

Where Trainersight fits

Trainersight records effort for each set. That shows whether a stall is fatigue or a plan that needs changing.

Related: Write a training block, Program RPE for clients. Tool: RPE calculator.