Why You’re Stuck at the 10-Pound Dumbbells (and How Progressive Overload Changes Everything)
I just started working with a client who told me, “I always grab the 10s, no matter what.”
At first, that might sound harmless, even responsible. Consistency, right? But here’s the truth: that habit was holding her back more than she realized. Because always grabbing the same weight means your body never gets the memo that it needs to change.
That’s where progressive overload comes in.
What Is Progressive Overload (And Why It Matters So Damn Much)
Progressive overload is the foundation of every effective training program, whether your goal is to get stronger, build muscle, move better, or just feel like less of a fragile human when life throws stuff at you.
In plain English, it means gradually increasing the demand you place on your body over time. You can do that by:
Adding weight
Doing more reps
Controlling tempo (slowing down the movement)
Reducing rest
Improving form or range of motion
Your body adapts to what you repeatedly do. So if you never ask it to do more, it won’t. That’s why “the 10s forever” mindset leads to the same results forever—aka none.
Why Most People Avoid Progression
Pushing yourself is uncomfortable. I get it.
Lifting heavier means your form might wobble for a rep or two, your heart rate spikes faster, and your brain starts whispering, “This is too hard.”
So you stick with what feels safe. The weight you know you can do. The one that doesn’t make you nervous.
But comfort doesn’t create change… Challenge does.
When my client realized she’d been doing the same weights, the same reps, for months, she also realized why she hadn’t been seeing much progress. She was doing the work, but not giving her body a reason to adapt.
Adaptation involves building more muscle, improving metabolism, enhancing skills, and more.
How I Apply It With My Clients
When I program for clients, I track the details: sets, reps, weights, and how each movement feels.
We start where you are, not where you “should” be, and then we build from there. Fun Fact: There are no “shoulds” in fitness, despite what your ego may think.
That might mean:
Week 1: 3 sets of 10 goblet squats at 10#.
Week 3: Same reps, but now it’s 12#.
Week 5: 8 reps, but at 15#.
Week 6: You’re squatting deeper, moving smoother, and your 10# warm-up now feels like air.
That’s progress you can feel. In your strength, your confidence, and how your body carries itself.
You Don’t Have to Progress Every Week or Session
Here’s the other thing people get twisted about progressive overload:
It doesn’t mean you need to be lifting heavier every single week or adding reps every single session. That’s not how real, sustainable strength works.
Progress isn’t linear. It’s more like a messy squiggle that trends upward over time. Some weeks you’ll feel strong, some weeks you’ll feel like you’re lifting underwater. That’s normal. That’s being human.
Even for me? I might progress every two weeks. Maybe.
Sometimes longer. Because life, recovery, stress, sleep, hormones—all of it affects your performance. And forcing progression when your body’s not ready doesn’t make you disciplined; it just makes you burnt out or injured.
The goal isn’t to do more all the time. It’s to do better over time.
Better form. Better control. Better effort.
Those things count as progression, too.
The Takeaway
Progressive overload isn’t about chasing numbers or ego-lifting. It’s about teaching your body that it’s capable of more.
So if you’ve been reaching for the same dumbbells for months, ask yourself:
Are you actually training, or just moving through the motions?
Next time you hit the gym, try grabbing the 12s. Even for one set. Feel what it’s like to push past comfort.
That’s where the results live!