Progressive overload
The gradual increase in what training asks of you: more weight on the bar, more reps at the same weight, or more sets across the week. It is why a plan progresses instead of stalling — the body adapts to what it cannot yet do easily. Without a record of what you did last week, there is no way to know whether you are overloading at all.
In practice
In practice it is almost always load or reps: if last week was 3×8 at 60 kg and the last reps still had room, this week is 3×9 at the same 60 kg, or 3×8 at 62.5 kg. One of the two goes up, not both at once.
How to use it in a plan
Pick one variable to progress inside the block and leave the others alone — usually load or reps on the same exercise, week after week, with volume creeping up slowly. Log what was done: last week’s record is what tells you the next step, which is why NoteFit stores the load of every set.
FAQ
Do I have to add weight every week?
No. Early on it usually goes up; later it may be one extra rep, or the same set with cleaner execution. What cannot happen is training staying identical for months.
What if it stops going up?
That is the sign fatigue has accumulated or volume has stalled. A deload usually restores progression; if it does not, change the stimulus in the next block.