STEADFAST TRAINING GLOSSARY
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Build the repetitions. Then adjust the resistance.
WHAT IS DOUBLE PROGRESSION?
Double progression is a coaching method that uses two variables in sequence. First, build repetitions within a planned range while keeping the resistance the same. After meeting the agreed performance standard, increase resistance and work upward through the repetition range again.
It is one way to apply progressive overload. The name does not mean doubling your weights or making every set twice as hard. The exact progression rule belongs in your program.
WHY IT MATTERS
A written rule removes some guesswork from deciding what to do next. You can make progress in repetitions without forcing a weight increase at every session.
- Repetition target: Define the lower and upper bounds.
- Performance standard: Specify technique, range of motion, and intended effort.
- Load change: Decide what increase is appropriate once the standard is met.
Without these details, hitting a repetition number by shortening the movement can look like progress even though the task changed.
A SIMPLE WORKED EXAMPLE
| Stage | What happens |
|---|---|
| Build repetitions | Keep the same resistance while working within the range. |
| Meet the standard | Both sets reach 12 with the agreed technique and RIR. |
| Adjust resistance | Use a suitable small increase, then rebuild repetitions within the range. |
This is a hypothetical example, not a required prescription. Your coach may require the standard to be repeated across sessions. A weight increase should still allow the intended movement and effort.
WHAT DOES THE EVIDENCE SAY?
A 2022 trial by Plotkin and colleagues compared adding load with adding repetitions over eight weeks in people with resistance training experience. Both strategies produced muscular adaptations, with generally small differences between the groups.
The trial supports repetitions and load as viable progression tools. It did not directly test the exact sequence in the example above or show that double progression is superior to every other method. The example is a coaching application, not a research validated universal formula.
PRACTICAL LIMITS
Progress will not necessarily occur every session. Keep rest intervals and repetition tempo reasonably consistent when comparing performances. If the next available weight is too large, discuss a smaller increment or a different progression rule. Do not force extra repetitions through pain or exceed an assigned effort limit.
FREQUENTLY ASKED QUESTIONS
Must every set reach the upper limit?
In the example here, yes. Other versions use different rules, so write down the one your program follows.
What if I cannot reach the lower limit after adding weight?
The increase may be too large for the intended task. Reassess the load rather than changing technique to finish.
Is adding repetitions still progress?
Yes, when the relevant conditions remain comparable. Record the load, repetitions, and effort together.