ForjexWhat Progressive Overload Means
Progressive overload means asking a little more of a muscle over time: more weight, more reps or more sets at the same effort.
You cannot add weight every session forever. The skill is choosing which variable to push, and when.
Use a Rep Range, Then Add Weight
Pick a range such as 6 to 8 reps. Stay at a weight until you hit the top of the range on every set with good form.
Then add the smallest jump your gym allows, usually 2.5 kg on the bar for lower body lifts and less for upper body lifts. Your reps drop back toward the bottom of the range, and you climb again.
Write Down Last Session
Progression depends on knowing exactly what you did last time. Memory is unreliable after a week.
Log every working set. Before each lift, look at last session's numbers and decide: same weight for more reps, or more weight.
When You Stall
If a lift stalls for two or three sessions, check sleep, food and how many hard sets you do that week before you blame the program.
A lighter week, or a small drop in weight followed by a fresh climb, often restarts progress.