Progressive overload

When you start a workout from a template, each exercise shows a suggestion for today, worked out from your own recent sessions.

How it decides

• Hit your rep target on every working set last time? Add weight. The step is 2.5 kg (2 kg for dumbbell exercises). Change it in Training → Setup → Weight jump for progression, or per exercise.
• Not there yet? Stay at the same weight and aim for more reps.
• Bodyweight exercises suggest one more rep instead of more weight.
• Stalled? If your last three sessions haven't beaten the three before them (over at least two weeks), the app suggests a small deload to build back up.

Your "working weight" is the weight you did the most sets at, so warm-ups and a single heavy top set don't throw it off.

Tap Apply to fill the suggestion into your sets, or ignore it.