According to the principle of progression, what is generally recommended to do after a goal is met?

The principle of progression is central to achieving continuous improvement in fitness and strength training. After successfully meeting a specific goal, it's important to adjust the training regimen to maintain progress and avoid plateaus. The recommended approach after achieving a goal is to increase the weight by about 5-10%. This increment encourages further muscle adaptation and growth, leading to continued strength gains.

At the same time, decreasing the number of repetitions when increasing weight allows the body to safely adapt to the new load. This setup helps to maintain proper form and reduce the risk of injury, which is critical as one transitions to heavier lifts. Therefore, the combination of increasing weight while slightly adjusting repetitions is a scientifically supported method of progressing in strength training without compromising safety or effectiveness.

Maintaining the same weight and repetitions does not challenge the body to grow and improve, while the other options relating to decreasing weight may not sufficiently stimulate muscle growth or strength progression after a goal is achieved.