The short answer
Keep a record of the exercise, weight and repetitions for each set. Compare sessions with the same setup. A rep range gives you a clear reference for deciding whether to repeat a load or try a small increase.
Make sessions comparable
Record the exercise variation, equipment and load convention: for dumbbells, say whether the weight is per hand. Log each set separately. A different machine or a shorter range of motion changes the comparison, even when the number on the stack is larger.
An example with a rep range
Illustration, not a prescription: your plan says three sets of 8–12 reps. You log 10, 9 and 8 with a given weight, then 11, 10 and 9 next time. The log shows progress without a weight increase. When the plan’s progression rule is met, try its next step and record what happens.
What if a session goes backwards?
One lower result is information, not a reason to rewrite the programme immediately. Note changes in rest time, equipment or setup. Compare several sessions before concluding that a movement has stalled.
Read the progression rule in your plan
The programmes below include their own progression examples. Keep those instructions beside the session log rather than mixing rules from different plans. ACSM stresses individualising training; a fixed increase is not appropriate for every person and every exercise.
Put it into practice
About this guide
STARK editorial guide. Examples explain how to use the library and record training; they are not individual coaching.
Training principles: ACSM — Resistance Training Guidelines (2026).
The session examples come from the STARK program catalogue linked above.