Increasing Load vs Increasing Volume · FLO Functional Training HQ

Increasing Load vs Increasing Volume

Hey team,

I got asked on an IG FAQ - "is it better to increase your load (amount of weight/resistance) or your volume (amount of reps) as you get stronger?"

And my answer is: it depends 😅

Let me explain..

When you are just getting started, it is hard to know 'how hard' or how 'heavy' something feels. Maybe you've never lifted weights or done resistance training before. But as time goes on, and you begin to develop better form with your lifts, you begin to label weights as 'heavy' vs 'light.'

This is where you can truly begin to progress in your training, simply by having the body awareness to increase or decrease load based on what your goals are.

This is where the RPE Scale comes into play - aka, "Rating of Perceived Exertion" (I attached a nice, color-coated graphic that explains this in more detail)

The RPE scale gives us a numerical way of labeling 'how heavy' or 'how difficult' something feels to us on any given day.

So, when I am doing light activity with minimal effort (think: chilling on the couch), I am probably around a 1/10 on the RPE scale.

When I am giving max effort (think: assault bike sprints), maybe I am a 9 or 10/10 on the RPE scale.

WHERE SHOULD YOU BE FOR MAX RESULTS IN STRENGTH TO TAKE PLACE?

a 7-9/10...

This is the range you should shoot for on a regular basis to truly progress and get your best out of yourself.

With that said, lets answer the above question: increase load, or increase volume?

Scenario 1: if you have unlimited weight options (aka, you have a bitchin home gym OR workout in a commercial gym), INCREASE LOAD until you reach the 7-9/10 RPE

Scenario 2: you have limited weight options (aka, maybe you have a few dumbbells/kettlebells at home), INCREASE VOLUME until you reach the 7-9/10 RPE (do this within reason. I usually start by increasing the volume by 5 reps at a time, and decrease my rest periods to introduce more intensity to whatever circuit or exercise I am doing at that time).

That's it.

You can apply this principle to any workout or rep range given to you, especially in the progressive FLOLYFE programs.

Hopefully this clarifies how you can better boost your performance and strength in the gym, regardless of equipment..

If it does, let me know in the comments. And if you have any questions on this, also drop those below for discussion 👍

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