Add repetitions until you reach the top of a planned range, then make a small weight increase and build up again.
Use double progression
Double progression gives you two ways to improve: repetitions first and load second. If your program calls for three sets of eight to twelve, keep the same weight until you can perform the planned sets near twelve with good technique.
Then increase the weight slightly. Your repetitions may fall back toward eight, which gives you room to progress again.
Technique sets the boundary
A repetition only counts when it resembles the movement you intended to perform. Shortening the range, bouncing the weight or changing position simply to reach twelve does not show that you are ready for more load.
Keep the standard consistent enough that the numbers mean something.
Small increases are enough
Upper-body exercises may need smaller jumps than lower-body exercises. Moving from a 20-pound dumbbell to a 25-pound dumbbell is a 25 percent increase, which may be too much. Adding repetitions or using microplates can bridge the gap.
Know when to hold steady
Stress, poor sleep or a difficult week may mean repeating the previous performance rather than beating it. Maintaining strength under worse conditions can still be a good result.
Use several sessions to judge a plateau. One flat day is normal training, not an emergency that requires a completely new program.
This article provides general education and does not replace individualized medical care. Speak with an appropriate healthcare professional before beginning exercise if you have symptoms, significant health concerns or medical restrictions.