What counts as microloading?
Microloading is a load increase smaller than the usual jump available for an exercise. On a barbell, it often means fractional plates. On a selectorized machine, it may mean an add-on designed for that machine that sits securely on the stack. With adjustable dumbbells, it may mean a compatible magnetic or clamp-on increment designed for that handle.
Always distinguish the plate on one side from the total increase. Two 0.5 lb plates add 1 lb to a barbell. Two 1.25 lb plates add 2.5 lb. Record the total load in your training log so comparisons stay clear.
Use only equipment intended for the implement and check that the added load cannot slide, swing, or interfere with the movement. Loose ankle weights, improvised clips, and objects balanced on a machine stack can create more risk than useful progression.
A repeatable double-progression rule
Choose a rep range and an effort target, then keep the exercise setup stable. Suppose overhead press is programmed for three sets of 6–8 with about two repetitions in reserve. A session of 8, 8, and 7 does not yet earn a load increase. Repeat the weight until all three sets reach 8 with the intended effort and comparable technique.
At that point, add the smallest practical total increment and return to the lower end of the rep range. If the new load produces shortened range, leaning, a large RPE overshoot, or missed reps, reduce it and build more repetitions first. The RPE guide can help separate a true progression from one difficult day.
A study in trained young adults found that adding load and adding repetitions both produced useful strength and muscle outcomes over eight weeks. That supports flexible progression; it does not prove one method is best for every lift or lifter. See Plotkin and colleagues.
Barbell, dumbbell, and machine examples
- Barbell press: moving from 95 to 100 lb is about a 5.3% increase. A 1 or 2.5 lb total jump may preserve the planned rep quality better.
- Dumbbell press: moving from 40 to 45 lb per hand is a 12.5% increase. Build from 8 to 12 controlled reps before trying the heavier pair, or use compatible add-on weights if available.
- Machine exercise: when the next pin is too large, add repetitions within the planned range before changing the stack. Use only an add-on made to fit the machine and stay within its limits.
Raw load numbers do not transfer cleanly between implements. A barbell press, dumbbell press, and machine press have different setup and stability demands. Use the dumbbell-versus-barbell guide to choose the tool, then progress that exact setup.
When adding repetitions is the better move
Microplates are not required for progress. Add repetitions when dumbbell jumps are large, the smallest secure increment is unavailable, or the exercise is still technically inconsistent. You can also improve range, pauses, and control while keeping the load stable, but change one main variable at a time so the result is readable.
The ACSM position stand supports progressive resistance training while emphasizing that programs can use different evidence-based loading approaches. It does not establish a universal rule that every successful session must be followed by more weight.
Common microloading mistakes
- Confusing a per-side plate with the total increase.
- Adding weight after one easy set instead of completing every planned set.
- Changing load, sets, frequency, and exercise variation in the same week.
- Using inaccurate, loose, or incompatible add-on weights.
- Microloading one lift when performance is declining across the whole program.
If several lifts regress, warm-ups feel unusually heavy, sleep is poor, or soreness changes technique, repeat the load and address recovery or program fatigue. Smaller plates solve an increment problem; they do not solve every plateau. For exact bar math, use the plate-loading calculator.
