Give yourself a range
A range such as 8–10 reps gives you room to improve before increasing the load. You might complete 8, 8 and 7 on the first visit, then 9, 8 and 8, and eventually ten on each set.
This is an illustration, not a deadline. Different exercises progress at different rates, and some available weight jumps are much larger than others.
Compare like with like
Before calling a heavier set progress, check the range of motion, exercise setup, rest and assistance. A shorter movement with momentum may be a different task from the one you recorded last time.
For dumbbells, keep your weight convention consistent. Changing from recording one dumbbell to the combined pair can look like a sudden personal best when the load has not changed.
Change one thing
When you meet your target across working sets with the intended effort and technique, try the smallest available increase. Let the repetitions settle back within the range. If the jump is too large, continue building confidence at the existing load or use smaller increments where available.
You do not need to add load, reps and extra sets in the same session. That makes it harder to tell which change affected performance and recovery.
Know when to hold steady
Keeping the same numbers after a difficult week can be sensible. If performance repeatedly declines, review rest, session spacing and total work rather than assuming that more effort will solve it.
In Gorivo, compare the previous performance and the current target. If optional progression changes a target, use its explanation to check the reason. Your record should help you make a decision, not pressure you to lift a number you are not ready for.
Gorivo editorial · General guidance for adults. Adapt training and food choices to your circumstances.