Stop guessing weights! Do this instead.
At Highlands Wellness, our goal isn’t just to relieve back pain and neck pain—we help you build long-term strength, resilience, and mobility. One effective tool we use with many patients, especially those recovering from injury or building strength after chiropractic care, is a method called double progression. This method takes a lot of the guess work out of picking weights - read on to find out how.
Whether you’re seeing our team in Kanata in Kanata for pain management or returning to the gym after treatment, double progression is a safe, structured way to build strength without overloading your body too quickly.
What Is Double Progression?
Double progression is a strength training method that gradually increases both reps and weight to promote muscle development and joint stability. Unlike more aggressive programs that push for heavier weights each week, this method allows your body to adapt safely, especially if you're dealing with low back issues, neck tension, or shoulder discomfort.
Here’s how it works: pick a rep range (for example, 8–12 reps). Each week, you try to increase reps within that range using the same weight. Once you can complete all your sets at the top of that range with good form, you add a small amount of weight the following week.
This approach is ideal for anyone working through rehabilitation, mobility limitations, or simply trying to stay injury-free—especially after treatment with your chiropractor, physiotherapist or massage therapist at Highlands Wellness in Kanata.
Check out this video for an explanation of double progression from Dr. Josh Kiely, DC at Highlands Wellness.
Why We Use It in Rehab and Performance
Our Kanata chiropractic team frequently recommends double progression to:
Support long-term healing from back or neck pain
Build strength around weak or unstable joints
Help patients return to activity safely
Improve postural strength and endurance, especially for desk workers or parents
Provide structure without aggressive loading
Remove the guess-work when it comes to picking weights for your workout
It’s especially useful for our active patients who want to make strength gains between treatments.
Sample Upper Body Workout Using Double Progression
This beginner-friendly upper body day works well alongside care for those managing shoulder pain, neck tension or upper back pain. Aim to train each muscle group 1—2x per week depending on your recovery plan. Always discuss your health issues with a qualified practitioner before embarking on a new routine.
1. Incline Dumbbell Press
3 sets of 8–12 reps
Strengthens the chest, triceps, and shoulders.
2. One-Arm Dumbbell Row
3 sets of 8–12 reps
Builds upper back strength, helpful for posture and shoulder stability.
3. Seated Overhead Dumbbell Press
3 sets of 8–12 reps
Supports shoulder strength and control. A practical movement for every day life.
4. Lat Pulldown (or Assisted Pull-Up)
3 sets of 8–12 reps
Great for decompressing the spine and strengthening the lats.
5. Cable Triceps Pressdown
2–3 sets of 10–15 reps
Helps support elbow and shoulder health.
6. Dumbbell Bicep Curl
2–3 sets of 10–15 reps
Reinforces grip strength and arm endurance, both useful for daily tasks.
Chiropractic + Strength = Lasting Relief
If you’ve been searching for a chiropractor in Kanata who blends hands-on care with smart movement strategies, Highlands Wellness is here to help. Our approach to neck and back pain doesn’t stop at the adjustment—we teach you how to build strength the right way, so you stay out of pain longer.
Interested in learning how double progression can support your recovery and performance? Book your next appointment or consultation with our team today.
