How to Use a Program to Increase Strength


What if I told you that you don’t need a gym to get strong? All you need is a set of dumbbells, a willingness to put in the work, and progressive programming.

Progressive programming (you may also hear it called progressive overload) gradually adds onto your workouts by increasing the number of repetitions, sets, time or weight of the same movement. It is the optimal way to increase your strength, power, agility, and conditioning.

The human body is incredibly smart and is designed to adapt in order to meet the demands you place on it. If you consistently perform the same exercise and intentionally increase the reps/sets/weight/time, your body will adapt by getting stronger.

For example, you may progressively overload by increasing the weight used every few weeks:

Or, you may progressively overload by increasing the number of reps each week:

It can be difficult to know what adjustments to make or how often to make them, which is why having a knowledgable coach is such a gamechanger.

Are you looking to get stronger at home or with limited equipment? My coach, Luka, has designed Dumbbell Strength — a 4-week, dumbbell only, progressive program — specifically for you.