This message is inspired by a Principle of Program Design podcast with Mike Perry and Eric Dagati interviewing Jim Wendler. At one point Jim said, “Sometimes you need to repeat or go back down and get a running start…” referencing the start of another strength program and how most people are always looking to increase the weights they’re using.
(You can listen to that interview here.)
In context, say you started a new program at the beginning of 2025. You’re likely about to wrap it up or already into the next program.
You’re feeling accomplished, confident, in a groove and stronger.
You’re looking at your numbers preparing to begin your next program. With the reps being adjusted by two per set, you’re going hard into week 1.
The question is, why not use less weight or repeat using the same weight?
Let’s say your dumbbell bench press was for 3 sets of 8 reps last program and you were banging that out with 50 pound dumbbells, Now you’re going to perform 4 sets of 6 reps.
Why not repeat with the 50s because you know you can get 8 reps already?
Why not drop to 45lbs to refocus on your technique, to feel great, knowing you could go up later?
If you have gym experience, you know we’re all guilty of increasing and chasing weight.
There are times (far too often) when people lift heavier because their head gets in the way.
They hit plateaus and question what went wrong in the program.
They would be better served focusing on how they move, not how much they can possibly move.
This quote from Ben Bruno was above our entrance last week – “If you increase the weight but use worse form, that’s not real progress.”
Who in our gym understands this the most? All of our septuagenarian members (70-79 years old) and older. Without question, they have the most life experiences.
It’s through their life experiences they understand how having a running start and repeating what they did before is advantageous to how they’re going to feel and progress through the next program.
They’re playing the long game.
You should try to play the long game.
Don’t be in a rush to increase the weight.
Own it where you’re at.
See if a running start allows you to feel stronger and better.