Loading Explained: The Most Misapplied Skill in Strength Training

Send us Fan MailLoading is one of the most important variables in strength training, yet most coaches and lifters misunderstand how to apply it.In this episode, we break down what proper loading actually looks like across different contexts, from primary compound movements to assistance work and metabolic training methods.We cover RM-based loading, estimated 1RM usage, step loading, complex rep schemes, and buffer strategies, along with the common mistakes that lead to stalled progress. We also address why relying on feel, failing to track data, and mismanaging load over time limits long-term development.This episode is about precision. Not just lifting heavier, but applying load with intent, structure, and consistency.If you don’t understand loading, you don’t understand training.0:00 Introduction0:20 Why Loading is Crucial0:57 Episode Overview1:49 Loading Science & Research7:08 1RM Continuum Explained8:19 RM Loads Breakdown12:57 Importance of Tracking15:34 Session Loading Overview19:40 Step Loading30:00 Complex Rep Schemes36:05 Buffers40:56 B Series & Assistance Exercises48:33 Remedial Exercise Loading52:27 Metabolic-Based Training MethodsStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.