Alpha Progression
Microloading
Also known as: Small weight increments
Microloading means increasing resistance in smaller steps than the equipment’s usual increment. It is commonly done with fractional plates on a barbell, but the same idea applies to add-on machine weights, magnetic plates, or adjustable equipment that permits a small and secure change.
The size of an increment matters in relation to the current load. Adding 2.5 kg to a 100 kg barbell is a 2.5% increase. Moving from a 10 kg dumbbell to a 12 kg dumbbell is a 20% increase. A standard jump that is modest for a squat may therefore be unrealistic for a lateral raise or another exercise using lighter loads. Microloading can make progressive overload more gradual when performance has improved but the next standard option is still too demanding.
For example, if you complete the target sets and repetitions on an overhead press at 40 kg but repeatedly miss them at 42.5 kg, adding two 0.5 kg plates creates a 41 kg option. A plate calculator can help translate the desired total into plates per side. Use the same convention each time for whether the recorded load includes the bar, collars, or adapters.
Microloading is not a requirement to add weight every workout. Small plates do not remove normal performance variation, and a tiny load increase may be smaller than differences caused by technique, range of motion, or equipment. Fractional plates also need to fit securely; improvised objects that can move or detach are not an appropriate loading solution.
When smaller increments are unavailable, progression can continue in other ways. Double progression builds repetitions before using the next load, and an exercise with more suitable available weights may be substituted when that fits the goal. You can also repeat the same weight until the target is consistently achieved. Microloading is most useful when load precision is the actual bottleneck, not when recovery, technique, or the program itself is limiting performance.
