What percentage is typically considered appropriate for progression after the initial adaptation phase?

The percentage that is typically considered appropriate for progression after the initial adaptation phase is within the range of 2-5%. This range is recognized by fitness professionals as a suitable increment for both resistance and endurance training as it allows for continued adaptation while reducing the risk of injury.

During the initial phases of training, individuals often experience significant improvements due to neuromuscular adaptations. Once these adaptations stabilize, it's essential to gradually apply progressive overload to promote further gains. A progression of 2-5% provides a manageable increase that enables the body to adapt without overwhelming it, ensuring continued development in strength, hypertrophy, or endurance.

This gradual increase helps to maintain balance and motivation in training, as larger jumps in intensity or volume may lead to plateaus or potential overtraining. Thus, adopting a progression strategy within this range is critical for long-term success and sustainable fitness.