Limits of Linear Progession

Linear progression works beautifully for people new to strength training.

Squat this weight for 5 reps.
Then 2 sets of 5.
Then 3 sets of 5.
Eventually 4 sets, 5 sets... maybe 3 sets of 6, 4 sets of 6, and so on.

There are hundreds of ways to game it — and they all work. Eventually, you get stronger. By doing just a little more each week, your body gets the message: If I’m going to keep doing this work, I better adapt and make it easier on myself.

The progress is subtle. And when you’re new and not totally in tune with your body, it can feel like you’re not making any progress at all. But in reality, you are—it’s just a slow burn. The kind you don’t notice until you look back.

You can ride this wave for a while. But the truth is, it won’t last forever. If it did, we’d all be deadlifting thousands of pounds by now. Take me for example—after 20 years of training, if I added a rep or five more pounds every week, the math just doesn’t work.

That said, linear progression does work when you’re just starting out, trying something new, or chasing a fresh stimulus. The long game isn’t about always doing more—it’s about doing enough, consistently. Staying strong and not letting yourself slide backward.

Squeeze all the juice you can out of linear progression, but know that it won’t last forever.

Justin Miner
@justinminergain