06/19/2026
Let's talk about progressive overload. Specifically, double progressive overload, and why it's quietly one of the best tools in your training toolkit.
Progressive overload just means gradually increasing the challenge on your body over time so you keep getting stronger. Double progressive overload is a simple and smart way to do that using two variables: reps and weight.
Here's how it works:
You pick a weight and a rep range, say 8 to 12 reps. Your job is to hit that range with good form. Once you can complete all your sets at the top of that range, you increase the weight. Then you start working your way back up again.
That's it. Two levers. Reps, then weight.
So in practice it might look like this:
Week 1: 3 sets of 8 reps at 20lbs
Week 2: 3 sets of 10 reps at 20lbs
Week 3: 3 sets of 12 reps at 20lbs
Week 4: 3 sets of 8 reps at 25lbs
You just keep climbing.
Now here's the thing about group classes. You absolutely can apply this. Our coaches program with intention and our classes repeat movement patterns regularly. That means you have the opportunity to track what you're lifting, notice when something feels easier than it used to, and make a deliberate choice to add a little more.
Keep a note in your phone. Remember what you grabbed last time. Ask your coach where to go next.
The weight on the bar is yours to own. We're here to help you figure out how.
Questions about how to apply this to your training? Email us at [email protected] or chat with your coach before or after class.
