I was chatting with two good friends on a warm late summer Sunday, right after our regular skateboard session. We’d just finished a solid run, and the conversation shifted to my friend's youngest kid.

"What’s funny about Dennis," my friend said, "is that he’s always adding new skills, never settling for what he just learned." As soon as Dennis mastered crawling, he was eager to stand; after standing, he immediately wanted to walk.

As parents, the challenge is letting kids develop independence without getting hurt. Kids never stop chasing the next step.

But in the average gym? It's the opposite.

People do the same exercises with the same weights, year after year, getting the same results.

It’s a shame because our bodies are capable of so much more.

Back in 2009, when I was giving out exercise plans at a gym, I always told newcomers to increase reps first, then the weight. A few weeks later, I’d ask, "How’s the leg press? Did you increase the weight?" More often than not, the answer was, "It’s the same as when we started."

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It’s easy to get comfortable once you establish a routine. I can relate—I was one of those people. For years, I followed my gut rather than building on past sessions.

The result? The same physique for years.

My motivation tanked, and this is how many "I used to exercise" stories begin.

A newbie can make gains with almost any plan for about 6-8 months. But after that, you need to start applying progressive overload—gradually increasing the stress on your body to continue building muscle and strength.

Acknowledging that your body needs constant challenges is one thing. Doing it strategically is another, especially as you age. It’s not just about lifting heavier weights. That’s like becoming a better writer by simply writing more—it works, but only to a point.

There are several training principles to consider before focusing on progressive overload:

• Training volume: Total work done (reps × sets × weight).

• Reps: How many repetitions you do.

• Training intensity: % of your repetition maximum (%RM).

• Load: Amount of weight or resistance.

• Time under tension (TUT): How long the muscle is under strain during a set.

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Most people who push through their first plateau know they need to vary reps and load. However, few do this predictably because they don’t log their workouts. If you don’t know what you lifted last time, how can you progress?

You can’t.

Start logging your sessions with an app like LiftLog or GymKeeper.

Once you track your numbers, it becomes easier to set goals for the next session. Most of my clients are 35 or older and often haven’t worked out in a while, or they’re new to strength training. Their bodies aren’t used to the physical demands, so we focus on form first. If you can’t execute an exercise properly, adding weight is pointless.

We start by slowing the tempo, then add reps, which increases time under tension (TUT)—important for muscle growth. Once they’re comfortable with the form, we add reps, keeping the weight constant for 2-3 weeks before progressing. Adding weight is done cautiously—no more than 10% at a time to avoid overtaxing the body.

After mastering form and reps, we focus on the final components: volume and intensity. Volume (reps × sets × weight) increases over time, often as more sets or sessions per week.

As you get stronger, adaptations slow down.

A beginner can thrive on three full-body workouts per week. But advanced lifters split workouts to ensure they’re getting enough volume.

Lastly, intensity. Beginners should leave more reps in reserve (3-4 reps), while experienced lifters push closer to failure (1-2 reps in reserve). With time, it becomes easier to use all variables in harmony—like a well-rehearsed orchestra.

In a nutshell: Learn proper form first, add reps, then weight, (add reps, then weight again), and slowly approach muscular failure. Increase volume gradually. This approach is rooted in science, but you don’t have to follow it exactly—just add a bit more structure if you want to keep progressing.

The beauty of understanding training principles is that your effort is rewarded with results you can see and feel.

P.S Most people starting their exercise journey quit within the first year.

Among the people who stick to it long enough, progress tends to slow down after about a year. Among other aspects, such as genetic disposition, diet, and consistency, a lack of proper implementation of training principles is responsible for muscular development and strength below the genetic ceiling.

I`ve seen my clients overcome plateaus after years of being dissatisfied with their physique.

Once you realize its not about doing more, but exercising in a more systematic way, the pleasure of exercising returns - real results follow.