Progressive Overload: Should you increase weight or reps?

If you do the exact same workout with the same weights every week, your body has no reason to build extra muscle. That is the principle of progressive overload. But one question always comes up: is it better to lift heavier, or do more reps?

The Rep Range Rule

The number one mistake is trying to increase the weight every single session. If you go from 60kg to 62.5kg on the bench press, but your reps drop from 10 to 6, your total volume (Weight × Sets × Reps) might have actually dropped!

The best method is to use double progression:

1. Pick a rep range (e.g., 8 to 12 reps).
2. Keep the same weight until you can easily perform 12 clean reps.
3. Once you hit the top of the range (12 reps), slightly increase the weight. You will naturally fall back toward 8 reps, and the cycle begins again.

Automating progression with Loaden

Doing these calculations in your head between sets is exhausting, especially when fatigue sets in. Even worse: it is almost impossible to remember exactly what you lifted the previous week without meticulously taking notes.

This is where Loaden's smart overload system comes in. Loaden analyzes your past performances. If the app sees that you have reached the top of your rep range, it will automatically suggest the new weight to use for the next session. No more messy notebooks or wasted time.