One of the biggest mistakes people make is doing the same workout with the same weights for months—or constantly changing their exercises before they’ve had chance to improve.
Neither is the best way to get stronger.
The secret is something called progressive overload. Don’t let the fancy name put you off! It simply means gradually asking your muscles to do a little more over time.
Why do we focus on 8–12 repetitions?
You might have seen people online lifting very heavy weights for just a few repetitions, or using very light weights for lots of repetitions.
So why do we focus on 8–12 reps?
Because for most beginners and intermediate lifters, it’s the sweet spot.
It allows you to:
- Build muscle and strength.
- Improve bone health.
- Learn good technique.
- Lift weights that feel challenging without sacrificing form.
- Progress safely and consistently.
It’s the perfect balance between lifting heavy enough to get stronger while giving you enough repetitions to learn each movement well.
As you become more experienced, we’ll gradually introduce different training methods and rep ranges. For now, mastering 8–12 quality repetitions is one of the best investments you can make in your long-term strength.
Step 1: Find your starting weight
Choose a weight that allows you to complete 8–12 repetitions with good technique.
By the end of each set, you should feel like you could have completed another 1–2 repetitions, but no more.
If you could easily keep going for another 5 or 6 reps, the weight is probably too light.
If you can’t reach 8 repetitions with good technique, it’s a little too heavy.
Step 2: Stay with that weight
Don’t rush to increase the weight.
Instead, work towards completing 3 sets of 12 repetitions with good technique.
Your progress might look something like this:
Week 1
- Set 1: 8 reps
- Set 2: 8 reps
- Set 3: 8 reps
Week 2
- Set 1: 10 reps
- Set 2: 9 reps
- Set 3: 8 reps
Week 3
- Set 1: 11 reps
- Set 2: 10 reps
- Set 3: 10 reps
Week 4
- Set 1: 12 reps
- Set 2: 12 reps
- Set 3: 12 reps
Step 3: Increase the weight
Once you can comfortably complete 3 sets of 12 repetitions with good technique, it’s time to increase the weight.
Don’t be surprised if your repetitions drop again.
That’s exactly what’s supposed to happen!
For example:
- 5 kg dumbbells → 3 × 12 reps ✔️
- Increase to 6 kg dumbbells.
- Next workout: 8, 8, 7 reps.
Over the next few weeks, you’ll gradually build back up to 12 repetitions before increasing the weight again.
Think of it like climbing a staircase
Every time you increase the weight, you take one small step back with your repetitions before climbing your way back to 12 again.
That’s not going backwards.
That’s how you get stronger.
What if I only have one pair of dumbbells?
Don’t worry if you’re training at home and only have one or two pairs of dumbbells.
You can still make an exercise more challenging by:
- Slowing the lowering phase of each repetition.
- Pausing at the hardest part of the movement.
- Improving your range of motion.
- Adding a few extra repetitions if the weight feels too light.
Over time, you may decide to buy a heavier pair of dumbbells, but remember—consistency will always beat having the “perfect” equipment.