How to get stronger

 

The double progression method involves progressing in two ways: 

 

1. Repetitions (volume) – Increasing the number of reps within a set rep range. Our coaches prefer 5-10 reps. 

2. Load (intensity) – Increasing the weight once the top of the rep range is reached. 

 

Example: 

 

• Target: 3 sets of 5-10 reps. 

• You start with 2x10kg dumbbells for flat chest press. 

• Once you can do 3 sets of 10 reps with good form, you increase the weight (say, to 2x12.5kg’s) and start again at 3 sets of 5 reps. Each week you try to increase the reps until you hit 10. Then increase the weights and restart the method. 

 

 

1. Consistent Progress: It lets our clients improve through either more reps or more weight, so they are always moving forward. 

 

2. Reduced Injury Risk: Gradually increasing load or volume gives our clients bodies time to adapt safely. 

 

3. Balanced Strength and Endurance: Alternating between rep and weight increases builds both muscular strength and stamina.