How do I progress my strength training as I get stronger?

To keep making gains, you need to apply the principle of progressive overload, which means gradually increasing the training stress over time. For runners, progression must be managed carefully so it doesn't negatively impact running. Here’s how:

• Increase Load/Weight: This is the most common method. Once you can comfortably perform one or two more repetitions than your target with good form, you can increase the weight by a small amount (e.g., 2-10%).

• Increase Repetitions/Sets (for bodyweight or fixed weight): If using bodyweight exercises or a fixed weight, aim to increase the number of repetitions per set, or add more sets.

• More Challenging Variations (for bodyweight): Progress from a standard bodyweight squat to an assisted single-leg squat, or from incline push-ups to floor push-ups.

• Decrease Rest Time: Slightly reducing rest time between sets can increase the challenge (use cautiously, ensuring form isn't compromised).

• Increase Time Under Tension: Perform movements more slowly, especially the lowering (eccentric) phase, to increase the time your muscles are working.

The rate of progression will depend on your experience. Beginners might add weight or reps more frequently than intermediate or advanced lifters. Always prioritize good form over lifting heavier or doing more.