Why "Just Adding More Weight" Isn’t the Answer to Progress

Last night at my gym the Heavy Weights Barbell Club, we had Bench Night—a staple in our weekly programming. Every Wednesday is focused on the bench press, paired with some solid accessory work to balance things out.

Right now, my clients are deep into a volume block for September. Here’s how the training blocks look:

- Volume Block: Build muscle, improve training capacity.

- Technique Block: Fine-tune form. Focusing on drills and technique.

- Intensification Block: Ramp up the weight and intensity. Progress into a heavier rep ranges.

For our Bench focused session, we worked on the following:

- A1. Bench Press: 3-5 sets of 10 reps (last week was 8 reps, next week it’s 12)
- A2. Kettlebell Swings & Squats: 10 reps each
- A3. Rows (Lat Pulldowns or V Bar Landmine Rows): 10 reps
- A4. Dumbbell RDL: 10 reps
- A5. Facepulls: 15 reps

This is a typical week in our volume block (reps):

- Week 1: 5’s (intro week)
- Week 2: 8’s
- Week 3: 10’s
- Week 4: 12’s

Now, here’s the mistake many women make when it comes to training…

After finishing a block like this, most think they can simply repeat the cycle, adding a bit more weight each time. For example, if you benched 30kg this block, you might think, “Next time, I’ll just bump it to 32.5kg and keep pushing for more.”

That’s what we’ve all heard, right? Just keep chasing progressive resistance.

But here’s the thing... that’s wrong.

The human body is a master of adaptation. It learns how to handle the stresses you place on it—so well that after a while, the same stresses stop delivering results. You hit a plateau.

Simply doing the same thing over and over, expecting more results, won’t work. The body craves balance and will adapt to stop changing if you don’t shake things up in the RIGHT WAY.

This is why I see so many women feeling stuck. They’re either repeating the same routine or falling into the trap of “muscle confusion” (which, let’s be real, is total BS).

Here’s the truth: progress isn’t just about lifting heavier and working harder—especially if you’ve been training for 1-2 years or more.

If you think that the solution is just to push harder and lift heavier and do more you’ll quickly find out that this approach won’t last long.

The key to lasting progress?

It’s a mix of:

- Proper technique
- Smart, science-based programming
- Thoughtful exercise selection
- A long-term approach to your goals

And most importantly… it has to be fun!

Your training should be something you look forward to, not something you dread.

Smart programming, consistent progress, and enjoying the process are what keep my clients coming back week after week, month after month. Some of my clients have just started with me and some literally been with me for 5-10 years….

So, remember, getting stronger isn’t about doing more for the sake of it. It’s about doing the right things, in the right way, at the right time.

And always keep the fun factor high.

That’s how you’ll stick with it and love the results.

Stay strong,

Coach Rob
Women Who Lift Weights

P.S. If you’re feeling stuck, not seeing the results you want, or your training just isn't as fun as it used to be, I’m here to help.

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Three months training with me will get you much further than a year of guessing on your own or with most other trainers.