How to Progress Without Heavier Weights

You can keep progressing without heavier dumbbells by adding reps, adding sets, slowing the lowering phase, shortening rest, or moving to single-arm and single-leg versions.

Five ways to make the same weight harder

1. Add a rep to every set each week until you hit the top of your range.
2. Add a set once your reps plateau.
3. Lower for three seconds instead of one.
4. Pause for one second at the hardest point, such as the chest on a bench press.
5. Switch to a single-arm or single-leg version, which doubles the load on each side.

How Reppy handles it

On strength days, Reppy runs each set on a fixed clock with a stated tempo, such as 3-0-1 for a three second lowering. Add a rep per set each week until you hit the top of the range, then move up a dumbbell size and restart at the bottom.

On conditioning days

Keep the loads the same and chase the clock. Beating your last time is the progression.

Keep going