5 Ways to Progress a Lift Without Adding More Weight

Adding weight to your lifts is not the only way to measure if you are getting stronger.

Below are five methods that we borrowed from Bret Contreras’ book Glute Lab (If you are interested in the science behind strength training, Glute Lab is highly recommended read!) that can be used to progress lifts.

1. Lift the same load for increased distance (increased range of motion)
Record yourself back squatting for a few weeks and every week try to use a full range of motion while maintaining good form. If your ROM increased while your form gets better, you’re progressing.

2. Lift the same load with better form, more control, and less effort (better efficiency)
This method goes hand in hand with the above tip and you should be focusing on both of these methods at the same time.
Beginners especially benefit from focusing on points 1 and 2 as they start strength training.

3. Lift the same load for more reps (more volume)
Example: if 7 weeks ago you bench pressed 185lbs for 5 reps and today you bench pressed 185lbs for 9 reps, you are stronger.

4. Lift the same load and volume with less rest time in between sets (increased density)
Example: if 9 weeks ago you did 4x6 back squats in 15 minutes and today you did 4x6 back squats in 12 minutes using the same weights, you are stronger.

5. Lift the same load with more speed and acceleration (higher intensity of effort)
Recording yourself lifting provides more benefits than just having cool videos to post on IG, it can give you lots of feedback on your form and bar speed and you can use this feedback to gauge your progress

Implement some of these methods into your training and start building strength by focusing on more than just the weight on the bar!