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Progressive overload
Rating
Progressive overload is the principle of gradually increasing the load (weight, repetitions, volume) over time, necessary for continued growth in strength and muscle — the same principle as the "10% Rule" in running.
In detail
Without a gradual increase in stimulus, the body adapts to the current load and progress stalls (a plateau). Progression doesn't have to come only through weight — you can increase the number of repetitions, sets, reduce rest between sets, or improve technique with the same weight.
How to use it
Keep a simple strength training log (weight × repetitions by exercise) — without records it's easy to unnoticeably get stuck on the same load for months.