30 Seconds Summary
How to Choose the Right Load Progression Strategy

  • Load progression strategies are essential but vary widely depending on individual adaptation rates and training levels.
  • Arbitrary load progression adds a fixed amount of weight each week, such as 2.5 or 5kg, but may not align with the individual's actual performance improvements.
  • Autoregulatory Progressive Resistance Exercise (APRE) adjusts the load based on the lifter's performance in the previous week, particularly from a 'plus set' where maximal reps determine next week's load increases.
  • Using the Rating of Perceived Exertion (RPE) scale allows for tuning the load based on how heavy the exercise feels to the lifter, promoting individualized weekly progression.
  • Both APRE and RPE methods individualize load progression but have their challenges, such as potential atypical performance days and the accuracy of self-reported exertion levels.
  • Consistent and disciplined application of load progression strategies, even when not increasing week-to-week, contributes to long-term strength gains.
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