Getting stronger means doing a little more over time. Plan the weeks ahead with simple double progression: add reps first, then add weight.
How this works
The plan uses double progression: each week you aim for one more rep per set. When you reach the top of your rep range on every set, the weight goes up by your chosen step and the reps drop back to the bottom of the range.
It is one of the simplest and most reliable ways for beginners and intermediates to progress. If you miss your reps, repeat the week before moving on.
Stop exercising and rest if you feel pain, dizziness or unusual shortness of breath. Check with your doctor before starting a new exercise program.