Progress one move after two easy sessions
Whenyou begin a familiar strength move
After two comfortable, controlled sessions with the same move, add one repetition or slightly more resistance next time. Change one thing; keep control.
- Make it easier
- Keep your current version if it is still demanding.
- Progression
- If control worsens, return to the previous version.
Start tiny
Do one controlled rep with today's version.
SafetyDo not increase through pain or loss of control; stop if you feel unwell.
Currier BS et al. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise, 2026. Read the source ↗ American College of Sports Medicine. ACSM Unveils Landmark 2026 Resistance Training Guidelines. 17 March 2026. Read the source ↗ NHS. Strength exercises. Read the source ↗ ACSM supports individualized load and volume; NHS advises gradual increases. The two-session threshold, reserve cue and step size here are editorial heuristics, not tested progression rules. Evidence grade covers regular resistance exercise; the individual movement, cue and starter progression are practical adaptations, not separately validated prescriptions.
Mastery: Practices you develop over weeks through skill, planning and trade-offs.
