Progressive Overload: More Plates, But That’s Okay

Progressive overload is how you get stronger. Add a little more over time — more reps, more sets, or more weight — and your body adapts.

The idea goes back to Milo of Croton, an ancient Greek wrestler who trained by carrying a calf every day. As the calf grew, so did his strength. Small, consistent increases turn into big strength if you keep at it.

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My Trainer’s 9-Week Method

There are a lot of ways to do this, but my trainer has me follow a simple 9-week cycle:

• Weeks 1–3: 3x6 → 5x6
• Weeks 4–6: 3x8 → 5x8
• Weeks 7–9: 3x10 → 5x10
• Then add about 10% weight and repeat

The extra reps and sets build endurance, clean up form, and make heavier weight feel ready when it’s time.

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The Leg Press Math Fail

Last leg day, I decided to bump the weight on my leg press. My trainer gave me a simple rule: treat the sled like a barbell so you do the same math every time.

I even used the plate calculator in the Hevy app and still got it wrong.

I meant to add about 10%, but I forgot to count the sled weight and loaded a 35 and a 5 on each side instead of just 15s. That was closer to a 20 to 25% jump.

Math is hard. Let’s go lift.

It felt steady, like a heavier version of the same movement. I might not have noticed if I wasn’t tracking my workouts, snapping plate photos, and paying attention to how the weight was adding up.

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Why Tracking Matters

Progressive overload doesn’t need perfect math, just consistency. Tracking lets you see what’s working, know when to add more, and sometimes catch the little mistakes that turn into quiet wins.

If you’re not tracking yet, try it. The Hevy app has been great for me.

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Other Ways to Overload

This method works for me, but you can also:

• Add one rep per set each week
• Slow down the lowering phase
• Use pause reps at the hardest point

The best method is the one you’ll actually stick with.

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Takeaway

I miscounted plates and pressed heavier than I planned, but it worked because I’ve been building up for weeks. Show up, track, and add a little more challenge each week. That’s all progressive overload really is.

Just maybe check the calculator twice.

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