What do reps, sets, and progressive overload mean?

A rep (repetition) is one complete movement. A set is a group of reps completed before you rest. For example, “3 sets of 10 reps” means you complete the movement 10 times, rest, and then repeat that sequence two more times.

Progressive overload means gradually making an exercise more challenging as you get stronger. In Valkyrie, that might mean adding weight, choosing a harder variation, increasing control or range of motion, or following the increased intensity built into later phases.

You do not need to increase everything at once or sacrifice good form. Progress gradually and use the option that is appropriate for you.