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In ACSM's 2009 position stand, when should someone add 2% to 10% more weight?

One to two reps past your target number.

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  1. After ten reps past the goal
  2. After one to two reps past the goal ✔
  3. Only after six months

Why: The 2009 ACSM position stand recommended a 2% to 10% load increase after one or two reps more than the target.

Huh, didn't know that: For a 100 pound lift, 2% to 10% means adding 2 to 10 pounds.

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I added 10% more weight to my workout. Mostly in snacks.
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References

Answer: After one to two reps past the goal. The 2009 ACSM position stand recommended a 2% to 10% load increase after one or two reps more than the target.

  1. ACSM Position Stand: Progression models in resistance training for healthy adults (2009), PubMed abstract pubmed.ncbi.nlm.nih.gov/19204579
    2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number
    Checked 2026-10-12.

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