Episode three of Strength in Motion answers two common questions: how to keep progressing in strength training when the next dumbbell or kettlebell jump feels too big, and how to hit 20–30g of protein per meal with simple, grab-and-go options. The episode explains progressive overload and using RPE (1–10 scale) to match effort, then shares two tactics: increase reps with the same weight to reach the target RPE, or use the drop-down method by starting with the heavier weight for a few quality reps and finishing the set lighter.