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Training guides

Notes on making progress.

Practical guides to progressive overload, effort tracking, and program design. Start with the principles, then apply them to the next session in your log.

  1. RIR

    5 min read

    What Is RIR in Weight Training?

    RIR means reps in reserve: an estimate of how many more good reps you could perform. Learn the scale, its relationship to RPE, and how to log it consistently.

  2. Program Design

    5 min read

    Double Progression, Explained

    Double progression builds reps within a range before increasing weight. Follow a worked example, use effort targets, and learn what to do when reps stall.

  3. Progressive Overload

    5 min read

    What Is Progressive Overload?

    Progressive overload means increasing training demands as you adapt. Learn when to add reps or weight, when to hold, and how to compare sessions fairly.