How to Increase Reps Every Week

Why 'Trying Harder' Stops You From Increasing Reps

To increase reps every week, you don't need to go to failure or burn yourself out; you just need to add one single rep to your first working set. You're stuck. You go to the gym, grab the 60-pound dumbbells for bench press, and hit 8 reps. Last week you also got 8 reps. And the week before that. You feel like you're working hard, but the numbers aren't moving. Your frustration is real, and it's the number one reason people quit. Most advice tells you to just “train harder,” but that’s what got you stuck. Pushing for that 9th rep with sloppy form doesn't make you stronger; it just increases your risk of injury and teaches your body bad habits. The secret isn't more effort; it's smarter, smaller steps. Forget adding 5 reps. Your goal for your next workout is to add just one. That’s it. One more perfect rep on your first set. This small, manageable win is the foundation of a system called double progression, and it’s the most reliable way to build strength and muscle month after month.

The Hidden Math of Rep Ranges (And Why 3x10 Fails)

The reason you're stuck is likely because you're using a fixed set and rep scheme, like the classic "3 sets of 10." It feels productive, but it has no built-in method for advancement. Once you can do 3x10, what's next? Jumping up in weight usually causes your reps to crash down to 5 or 6, which feels like a step backward. This is where Double Progression changes everything. It gives you two ways to progress: first reps, then weight. Here’s how it works. You pick a rep range, for example, 8 to 12 reps. Your goal is to first increase the reps within that range. Once you can successfully complete all your sets at the top of the range (12 reps), and only then, do you increase the weight.

Let's use a lat pulldown example with a 100-pound starting weight and an 8-12 rep range:

• Week 1: 100 lbs for 9, 8, 7 reps.
• Week 2: 100 lbs for 10, 8, 8 reps. (You added one rep to your first set).
• Week 3: 100 lbs for 11, 9, 8 reps.
• Week 4: 100 lbs for 12, 10, 9 reps.
• Week 5: You might finally hit 100 lbs for 12, 12, 12 reps.
• Week 6: NOW you earn the right to move up. You increase the weight to 105 pounds. Your reps will drop, maybe to 9, 8, 7 again. The process restarts.

This method guarantees you are strong enough for the next jump in weight. It replaces guesswork with a clear, mathematical system for getting stronger.

That's the entire system: add reps until you hit the top of your range, then add weight. It's simple. But answer honestly: what did you squat for reps and sets four weeks ago? The exact numbers. If you can't answer that in 3 seconds, you're not using a system. You're just guessing and hoping for progress.

Stop guessing. Start getting stronger.

Track your lifts. See your strength grow week by week.

The 4-Week Cycle to Break Any Rep Plateau

This is the exact protocol to implement double progression. It's not a vague theory; it's a set of rules. Follow them for four weeks, and you will be stronger. This method works for any major exercise, from dumbbell presses to leg presses to pull-ups.

Step 1: Choose Your Rep Range and Stick to It

Your rep range determines the adaptation you're training for. Pick one range per exercise and commit to it for at least a 4-week block. Don't change it week to week. Here are the standard ranges:

• Strength Focus: 4-6 reps. Best for heavy compound lifts like squats, deadlifts, and bench press.
• Strength & Hypertrophy: 6-8 reps. A powerful middle ground for building both size and strength.
• Hypertrophy Focus (Muscle Growth): 8-12 reps. The classic bodybuilding range that provides massive tension and metabolic stress.
• Muscular Endurance: 15-20 reps. Best for isolation movements or bodyweight exercises to build work capacity.

For most people looking to build muscle and get stronger, the 6-8 or 8-12 rep ranges are the perfect place to start.

Step 2: Implement the "+1 Rep" Rule

This is the core of the system. In your next workout, on your first working set of an exercise, your only goal is to add one more rep than you did last time with the same weight. If you did 8 reps last week, you are aiming for 9 reps this week. If you get it, great. Try to add a rep to your second set. If you only get that one extra rep on the first set and the other sets stay the same, that is still a win. This tiny, incremental progress is what adds up to massive gains over time. The key is to maintain perfect form. An ugly rep doesn't count.

Step 3: Master the "Top of the Range" Trigger

You only earn the right to add weight when you can perform all of your planned sets at the very top of your chosen rep range. For example, if your goal is 3 sets in the 8-12 rep range, you must successfully complete 3 sets of 12 reps (3x12) with clean form. If you hit 12, 12, and 11 reps, you have not earned it yet. Your goal for the next session is to turn that 11 into a 12. This rule prevents you from adding weight too early, which is the most common mistake that stalls progress. It ensures your muscular and connective tissues are fully prepared for a heavier load.

Step 4: Add Weight and Embrace the Drop

Once you hit your target (e.g., 3x12), it's time to add weight. The smallest possible increment is best. Use 2.5-pound plates for dumbbells or 5-pound total jumps for barbells. When you add this new weight, your reps will drop. This is not failure; it is a planned and necessary part of the cycle. You might go from doing 100 pounds for 3x12 to 105 pounds for 3x8. Now, your new goal is to work your way back up to 12 reps with 105 pounds. This cycle of building reps, adding weight, and repeating is the engine of long-term progress.

What Real Progress Looks Like (It's Slower Than You Think)

Hollywood montages have lied to you. Real, sustainable progress is slow, methodical, and sometimes feels boring. Understanding the timeline will keep you from getting discouraged and quitting just before a breakthrough.

In your first 1-2 weeks, you might only add a single rep to your first set on a few exercises. It won't feel like a huge victory, but it is. This is you laying the foundation. You are proving to your body that it needs to adapt.

By the end of your first month, you should see reps increasing across most of your exercises. You may have even hit the "Top of the Range" trigger on one or two movements and earned your first weight increase. This is where the belief in the system starts to build. You'll see the numbers on your log moving up, providing concrete proof that you are getting stronger.

After two or three months, progress will inevitably slow. You might have a week where you don't add any reps. This is normal. Plateaus are not a sign of failure; they are a sign that your body needs a new stimulus or more recovery. This is where most people give up. But because you are tracking your workouts, you can look back and see how far you've come from week one. You can see that a "stuck" week is just a data point, not a dead end. A key warning sign that you need a break is when your reps go down for two consecutive weeks despite good effort, sleep, and nutrition. This is your body telling you it's time for a deload week-cut your sets or weight by 50% for one week to recover.

So you have the plan. Pick a rep range, add one rep to the first set, and increase weight when you hit the top of the range across all sets. It works. But it only works if you track it. Remembering your reps for 5 exercises from last Tuesday seems easy, but when you factor in last Thursday and the week before that, your brain will fail you. The people who succeed don't have better memories; they have a better system.

Weeks of progress. All in one place.

Every workout logged. Proof you're getting stronger.

Frequently Asked Questions

What to Do When You Can't Add a Rep

If you're stuck for one week, don't panic. Keep the weight and reps the same for the next session and focus on perfect form. If you're stuck for 2-3 weeks, check your recovery: Are you sleeping 7-9 hours? Are you eating enough protein and calories?

The Best Rep Range for Muscle Growth

The 6-12 rep range is the most effective for muscle growth (hypertrophy). It provides the perfect blend of mechanical tension and metabolic stress. Aim to finish your sets feeling like you could have done only 1-2 more reps with good form.

Applying This to Bodyweight Exercises

The principle of double progression works perfectly for bodyweight movements. For push-ups, add one rep each week. Once you can easily do 20-25 reps, you progress by making the exercise harder: elevate your feet, wear a weighted vest, or slow down the tempo.

How Often to Increase Weight vs. Reps

Increase reps until you hit the top of your chosen rep range on all sets for that exercise. Only then should you increase the weight. This systematic approach ensures you have truly built the strength required for the heavier load, minimizing injury risk.

The Role of Rest Periods in Progression

Your rest periods must be consistent. If you cut your rest from 90 seconds to 45 seconds, it's a different exercise. For strength (4-6 reps), rest 2-4 minutes. For hypertrophy (8-12 reps), rest 60-120 seconds. Track your rest time just like you track your reps.