Blog
Why You’re Stuck at the 10-Pound Dumbbells (and How Progressive Overload Changes Everything)
Always grabbing the same weights feels safe, but it’s also why you’re not seeing progress. Progressive overload isn’t about lifting heavier every single week; it’s about challenging your body strategically over time. Even small, intentional increases—or simply improving form—can get you stronger, fitter, and more confident.
What Even is “Rate of Perceived Exertion” (RPE)?
RPE (Rate of Perceived Exertion) is a method for gauging training intensity based on effort rather than fixed percentages. Training close to failure (RPE 9-10) maximizes muscle growth and strength by recruiting the most muscle fibers. As a coach, I use RPE because it allows for auto-regulation, ensuring clients train effectively without overreliance on rigid numbers. Learning RPE takes practice, but it helps lifters develop awareness, train smarter, and make consistent progress.