Progressive overload has been buried under calculators, percentages, and velocity trackers. Underneath it all is one sentence: do slightly more than last time, most weeks.
You only have three dials worth turning as a beginner or intermediate: weight, reps, and sets. Turn one, gently, and leave the others alone.
A flat week means nothing; a flat month means adjust. Log your sessions where you can see the trend — the chart going up and to the right is the spreadsheet, minus the spreadsheet.
Stalls are information: sleep, food, or recovery is usually the missing dial. Take a lighter week, check the basics, and come back — strength is a long game played in short sessions.
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