Progressive overload is the principle of gradually increasing the stress placed on your muscles over time. The body stops adapting to a stimulus it's already used to, so you need to progressively raise the load to keep making gains.
Weight isn't the only way to create overload.
- Increase the weight — Lift more at the same rep count.
- Increase the reps — Do more reps at the same weight.
- Increase the sets — Raise your total weekly volume.
- Reduce rest / improve form — Increase density and range of motion.
The most common approach is gradually raising the weight or reps week over week. Use the 1RM calculator to estimate your current max and reference the % set table to plan the weight you'll target next week.