Why it’s slow
It uses less muscle than the other main lifts, so the numbers are smaller. A 2.5 kg jump on a 50 kg press is 5%. The same jump on a 200 kg deadlift is barely 1%.
Expect this
| Lift | A typical lifter | A typical month’s progress, later on |
|---|---|---|
| Deadlift | 180 kg | 5 kg |
| Squat | 140 kg | 5 kg |
| Bench | 100 kg | 2.5 kg |
| Overhead press | 60 kg | 1–2.5 kg |
If the press gains a kilo or two a month after the first year, it’s doing well.
Five rules
- 01
Smaller jumps
2.5 kg is the smallest jump on the bar. Add reps first, then weight.
- 02
More reps at a weight
3 × 5 at 50 kg, then 3 × 6, then 3 × 7, then 52.5 kg for 3 × 5.
- 03
Press twice a week
One heavy, one lighter. It recovers fast.
- 04
Brace like a squat
Squeeze your glutes and keep your ribs down, so the bar travels straight.
- 05
Don’t compare it
Not to your bench, not to strangers. Compare it to last block.
An honest lift moves slowly. That’s what makes every kilo count.
From the Compound founder. Notes on training, not medical advice.