How much should weights be increased per week according to the progression principle?

The progression principle in resistance training emphasizes the gradual increase in the intensity of exercise to stimulate continued adaptations and improvements in strength and performance. The recommended increase in weights per week typically falls within the range of 5% to 10%.

This increase allows for sufficient adaptation without overwhelming the body or risking injury. For example, if an individual is lifting 100 pounds, a 5% increase would mean adding 5 pounds, and a 10% increase would mean adding 10 pounds. Such increments are generally manageable for most individuals and will facilitate progress while allowing for proper recovery and adaptation to the new load.

A smaller increase percentage, such as 1% to 2%, may not present a significant challenge for those already accustomed to heavier lifting, potentially leading to stagnation in their progress. Conversely, larger increases of 15% to 30% could lead to an increased risk of injury, as the body may not be adequately conditioned to handle such drastic jumps in intensity. Thus, the 5% to 10% increase provides a balanced approach in line with the progression principle, enhancing performance while safeguarding the likelihood of injury.