A worked example
Three sets of 8–12 dumbbell rows, aiming for 2 reps left:
| Session | Weight | Reps per set | Next step |
|---|---|---|---|
| 1 | 20 kg | 9, 8, 8 | Same weight, more reps |
| 2 | 20 kg | 11, 10, 9 | Same weight, more reps |
| 3 | 20 kg | 12, 12, 12 | All at the top: add weight |
| 4 | 22 kg | 9, 9, 8 | Build reps again |
Illustrative numbers, not a prescription.
Why it works
It is a simple, repeatable form of progressive overload. In an eight-week trial in trained adults, adding repetitions and adding load produced similar muscle growth; strength gains leaned slightly toward adding load, with an uncertain difference [Plotkin 2022]. Double progression uses both. The 2026 ACSM position stand stresses that consistent participation and progression matter more for most adults than any single variable [ACSM 2026].
When the weight jumps are big
Fixed dumbbells and some machines jump by 2–2.5 kg or 5 lb at a time, which can be a large step for a light exercise. When that happens:
- stay at the top of the range for another session or two before moving up;
- after moving up, accept reps near the bottom of the range and build again;
- if you cannot reach the bottom of the range with the next weight, keep the lighter one and add a set or slow the lowering phase instead.
How TrainHere applies it
- Each set is prefilled with a load and a repetition target.
- When every set reaches the top of the range at the target reps left, the app suggests the next available increment for that exercise.
- If you miss the minimum reps twice near the target effort, it suggests the nearest small reduction and rebuilds.
- Otherwise it holds the load while you build reps. Reported pain, or a poor readiness check-in, pauses load increases.
- The app shows the reason for each change, so a new target is never a mystery.