How do you progress from week to week?

Short answer

Use double progression: first add reps within the target range, then add weight. When every set reaches the top of the range at the planned RIR, raise the load by the smallest step. This is a proven practical rule, not an optimum tested in isolation.

Figures

2–5% · typical load increase (practical value)
8–12 · example rep range
3–4 · weeks without progress before you adjust

Double progression, example 3 × 8–12

Train comparably

Progress only counts with the same exercise, range of motion and similar rest. More weight over half the range is not progress.

Trends over weeks

Daily performance varies. Compare several sessions. The estimated 1RM in SetCtl combines load and reps into one number and does not replace a real max attempt.

When you stall

Check sleep, food and rest first. Then a new rep range or 1–2 extra sets helps. In studies, planned variation of load and volume produced more strength than unchanging training.

Sources

Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis · Williams · 2017 · Sports Medicine PubMed
Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis · Currier · 2023 · British Journal of Sports Medicine PubMed DOI Study note
American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews · Currier · 2026 · Medicine & Science in Sports & Exercise PubMed DOI Study note

Summaries by SetCtl, not medical advice.