@vera.armishaw: Progressive overload is one of the fundamental principles of muscle growth. Your body adapts to the demands you place on it. If your workouts never become more challenging over time, your body has no reason to build additional muscle. That’s why progressive overload matters: it ensures the muscle is exposed to a gradually increasing stimulus, which drives adaptation and hypertrophy over time. But progressive overload does NOT mean adding weight every week. A smarter approach is using a rep range. Example: Reverse Lunges — 6–10 reps at 20 kg Start with a weight you can perform for 6 quality reps with proper form. Then over the following sessions increase reps while maintaining technique: 20 kg × 6 → 7 → 8 → 9 → 10 Once you hit the top of the rep range with good form, full ROM, and control—then increase the weight (e.g. to 22 kg) and repeat. This works because hypertrophy is primarily driven by mechanical tension, and progressive overload helps ensure that tension gradually increases over time. Progressive overload only counts if exercise quality is maintained. So keep a good form!
