The weight to put on the bar. Every set.
Not a placeholder in grey. The weight to put on the bar today, calculated from your own history, rounded to what the equipment actually goes up in.
One month free, then A$24.99/month. Cancel any time. iPhone and iPad.
What goes wrong without it
Every training app will record what you lifted. Almost none will tell you what to lift.
That sounds like a small difference and it is the entire difference. Progressive overload — the weight going up over time — is the mechanism that makes strength training work, and leaving it to the athlete means one of three things happens: they add too much and miss reps, they add nothing for a year, or they stop opening the app.
What the app actually does
Every working exercise in every strength session arrives with a number of kilos on it. It is arrived at in three steps:
- Baseline. Your own most recent logged top set of that exact movement, carried forward with the jump you earned — hit the prescribed reps and the weight goes up, miss them and it comes back. With no history at all, a bodyweight-scaled estimate.
- Block. Then the week within the four-week block is applied — but only one lever moves per exercise. Where the reps are already climbing through the block, the weight holds and the extra reps are the overload. Where reps cannot climb — power work, holds, timed and distance work — the load takes the build instead. In-season, neither moves: maintenance holds both.
- Rounding. To the step the implement actually goes up in — 2.5 kg on a bar or a stack, 1 kg per dumbbell — so the number is a weight you can physically load.
The parts that matter
- It works even if you never log a set
- The old version of this only moved when you typed something in, which meant an athlete who trained without logging never progressed. The prescription is calculated from the block and the phase whether or not you touch the app during the session.
- One variable at a time
- Adding reps and kilos in the same week is how people miss lifts and then stall. Where the block is already adding reps, the weight holds.
- Visible before you get there
- Because the number is calculated rather than recommended live in the session, the whole program can show it — next week, the week after, the session you are previewing on the calendar.
- It knows the phase
- A weight that climbs in-season is a weight that drains you before round twenty. In-season the prescription holds; pre-season it builds at roughly 2.5% a week where the reps are not doing the work.
- Re-priced by testing
- Every eight weeks the testing battery re-measures your key lifts, and the results re-price every related exercise across the program.
Is this you?
Anyone who has run the same weights for a year without noticing, and anyone who has stalled from adding too much too fast.
Prescribed weights — questions
What if the prescribed weight is too heavy?
What if I am brand new and have no history?
Does it work for bodyweight exercises?
Can I override it?
Start training properly
Pick your sport, answer a few questions, and your first week is built before you leave the kitchen.
One month free, then A$24.99/month. Cancel any time. iPhone and iPad.