How Do I Know When to Progress in My Workouts? (And How to Do It Without Overdoing It)

19 May

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You’ve been consistent. You’re showing up for your workouts, building habits, starting to feel stronger.

But at some point, the question comes up:
“Is this still working for me?”
“How do I know when it’s time to go heavier or make it harder?”

It’s a question I get asked all the time—and it’s such a good one.

Because here’s the truth:
To keep getting stronger, we can’t just keep doing the exact same thing forever.
We need to gently increase the challenge so our body has a reason to adapt.
That’s the principle of progressive overload—and it’s one of the most powerful tools in strength training.

But that doesn’t mean throwing yourself into a brand-new routine or jumping up 10kg overnight.

It means tuning in. Listening to your body. Making small, smart changes.

Let’s break it down….

How Do You Know When It’s Time to Progress?

Here are a few clear signs your body is ready for more:

✔ The workout feels noticeably easier.
If something that once felt hard now feels easy, your body has adapted—and that’s a good thing! But it’s also a sign that it might be time to step it up.

✔ You could do way more reps than you planned.
If you’re aiming for 10 reps, but could easily do 15+ without breaking a sweat, you’re no longer challenging your muscles enough to keep building strength.

✔ You’re not feeling it the next day at all.
Now, you don’t need to feel sore to make progress (more on that myth another time!). But if your body feels completely unfazed by your workouts, it might be time to add a little more intensity.

✔ You’ve gotten stronger in everyday life.
Are your shopping bags feeling lighter? Are you breezing through tasks that used to feel tough? Those are real signs of progress—and a cue that your workouts can evolve with you.

✔ You’re getting bored.
Let’s not forget—feeling mentally ready for a new challenge is just as important. If you’re bored, it’s probably time to mix things up and re-engage both your body and your mind.

So, How Do You Progress?

Once you notice the signs, here are a few simple ways to make your workouts more effective—without overdoing it:

1. Lift a Heavier Weight

If you’ve been using the same dumbbells for weeks, try going up just one size for a few exercises. You don’t have to switch everything—just start with one movement and see how it feels.

2. Add a Round or Set

Repeat the same exercises for one more round than usual. This increases your total volume without changing the movements.

3. Increase Reps (Slightly)

If you’ve been doing 8 reps, try 10. If that feels good, aim for 12. Just avoid going so high that you’re doing endurance instead of strength work!

4. Change the Movement Slightly

Progress doesn’t have to mean harder—sometimes it just means different. Try a new variation of a movement you’ve already mastered to engage different muscles or patterns.

You Don’t Have to Do All of These at Once

Progressive overload works best when it’s gradual.
Choose one way to progress at a time.
See how your body responds.
And remember—it’s not about ego or chasing numbers. It’s about building strength, confidence, and capability over time.

To stay on track and monitor your progress, I've created a Fitness Habit Tracker specifically for busy women like you.

This tracker will help you:

Build awareness around your habits
Identify patterns
Make adjustments as needed

It's available for download on my website lisadawnbeckwith.com/tracker

Use this tool to stay accountable, celebrate your wins, and prioritise your health and well-being.

Grab it TODAY

Final Thoughts

Progress doesn’t have to mean pain, punishment, or perfection.

It can be a quiet shift.

⭐ A heavier dumbbell.

⭐ One more rep.

⭐ A moment of “Oh wow, I just did that.”

That’s where the real growth happens.

Want Support Knowing When to Progress?

If you’re ready to feel stronger but not sure what the next step looks like—or how to know when to take it—my 1:1 coaching is here to help.

Together, we’ll build a plan that meets you where you are and evolves as you get stronger.
You’ll feel supported, capable, and proud of what your body can do.

👉 Let’s chat about coaching