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 the go-to resource for strength coaches, personal trainers, and serious lifters who want to master program design. Covering everything from sets and reps to tempo, rest, and periodization, this book gives you the tools to create individualized programs that deliver results. Packed with proven methods, expert insights, and over 100 exercise illustrations, it’s a must-have reference for anyone serious about strength training.

$39.95 Original price was: $39.95.$29.95Current price is: $29.95.

Shop now