Methodology

Progressive Overload, Explained Simply

Francesco Zen, founder of ZTraining · Last updated June 19, 2026

A real example

Week 1: 50lbs for 8 reps, hard effort

Unstable, struggling. The instinct is to jump to 70lbs for 6 reps the following week. That's not progressive overload, that's guessing.

Week 2: 50lbs again, aiming for 10 reps with control

Same weight, but in full control and with ease. If that's achieved, that's the real signal: stabilised, lower effort, same weight.

Week 3: 50lbs for 12 reps, effortless

That's genuine progression. Only now is the lifter actually ready to try 60 or 70lbs.

Why this matters

Adding weight before performance at the current load has genuinely stabilised isn't progress, it's a guess that often leads to instability, poor form, or a stalled result that gets blamed on the wrong thing.

Francesco Zen is the founder of ZTraining and ZLIFE, with 18 years of coaching experience working with executives across the UK, US, and UAE. He built Mr Z, an AI coach trained on his methodology to bring the same approach to a wider audience.