Step loading is a simple yet effective progression method. The goal is to perform the same number of reps each set while gradually increasing the weight in small increments. Start with a little left in reserve, and by the final set, you should be pushing to your limit.

Note: I’m using the low-handle position on the hex bar. It makes a big difference in how much total work is performed. Remember: work = force × distance.

Step loading works especially well for the main lifts—squats, deadlifts, presses, rows, and chins. If done correctly, you should see steady progress every workout for 4–6 sessions. After that, it’s time to move on to a new routine.

For more methods to plan your workouts progressively, check out pages 22–25 of my book, The Elite Trainer.

The Elite Trainer: Strength Training for the Serious Professional

The Elite Trainer is a detailed strength training and program design resource for personal trainers, strength coaches, and serious lifters. Covering training variables, periodization, advanced methods, and ready-to-use programs, this book is a practical reference for anyone serious about strength training.

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