Linear vs double progression
To get stronger you have to do a little more over time. The two simplest ways to plan that are linear progression and double progression. Almost every beginner and intermediate program uses one or both.
They aren't rivals. Each suits different lifts and different stages, and most good programs use linear progression on the big lifts and double progression on the smaller ones.
Linear progression: add weight every session
Linear progression is as simple as it gets. You do the same sets and reps each time, such as 3 sets of 5, and add a small amount of weight whenever you complete them all. Squat 60 kg for 3 × 5 on Monday, 62.5 kg on Wednesday, 65 kg on Friday.
It works best on big compound lifts like the squat, deadlift, bench press and overhead press, and best of all for beginners, who can add weight almost every session for months.
It stops when the jumps get too big for your body to keep up with. You will start missing reps. Most programs then reset the lift by about 10% and build back up. After a few resets at the same weight, it is time for a program that progresses over weeks rather than sessions.
Use the smallest jump your gym allows. 2.5 kg a session on the squat lasts much longer than 5 kg.
Double progression: reps first, then weight
Double progression uses a rep range instead of a fixed number, for example 3 sets of 8 to 12. You keep the same weight and add reps over the coming sessions. Once you hit the top of the range on every set, 3 × 12, you add weight and drop back to the bottom, 3 × 8, and climb again.
It suits smaller and isolation lifts, like curls, lateral raises, rows and leg curls, where the smallest weight jump is a big percentage of the load. Going from a 10 kg dumbbell to a 12 kg one is a 20% jump, too much to make in one go. Adding reps in between bridges the gap.
It also suits lifters past the beginner stage on any lift, because a rep or two more each week is easier to keep earning than more weight every session.
Which one to use
If you are new: linear progression on your main lifts, double progression on everything else, which is how most beginner programs with accessories are built.
If linear progression on a lift has stalled for good: switch that lift to double progression, or move to a program that progresses across a week or a cycle.
Either way the rule is the same: write down what you did, and next time aim to beat it by a small, planned step.
Progression rules in Durata
Programs from Discover come with their progression set. On a plan you build, each lift can have a rule: Add Weight Every Session is linear progression, and Reps, then Weight is double progression. Durata reads the sets you typed and suggests one: fixed reps like 3 × 5 suggest Add Weight Every Session, a range like 8 to 12 suggests Reps, then Weight. Setting rules on your own plans is part of Pro.
Once a rule is on, the next session's targets are worked out for you. You see the weight and reps, lift, and the rule takes the next step.
Common questions
What is the difference between linear and double progression?
Linear progression adds weight every time you complete your sets. Double progression keeps the weight while you add reps within a range, then adds weight once you reach the top of the range and starts again at the bottom.
Which is better for beginners?
Linear progression on the main lifts, because beginners can add weight almost every session. Double progression suits the smaller accessory lifts.
How much weight should I add with double progression?
The smallest jump available, then drop back to the bottom of your rep range. On dumbbells that is often 1 to 2 kg a hand.
When should I stop using linear progression?
When a lift keeps stalling at the same weight even after a reset or two. Then switch that lift to double progression or move to an intermediate program.
Put it into practice
Durata is free to use — 50 proven programs, automatic progression, rest timers and PR tracking, all on your phone.