Progressive overload, explained

Add a little more when the work gets easy. More weight, or more reps at the same weight. Swoledex reads the sets you logged and names the next one. It does not promise how fast you will get strong.

The suggestion is a starting point. Type a different number before you finish the set.

What “done” means

The sets and reps on today’s workout are the target. A session is done when you completed at least that many sets, each at the target reps or better, with the working weight. The working weight is the heaviest weight you used for a set that hit the target reps. If no set hit the reps, it is the heaviest weight you used.

If the reps you are chasing are very different from last time, that session does not justify a jump. Swoledex holds the last working weight and says the rep target changed.

A skipped set is not a log. It cannot complete a session.

Beginners, with a loaded bar

If your profile says beginner, and the last session used a weight above zero:

• Finished the work: the next session adds one step.
• Missed: the weight holds.
• Missed twice in a row, at the same weight: the next session drops one step.

The default step is 2.5 kg (5 lb) for a barbell or machine, and 2 kg (5 lb) for a dumbbell. A preferred increment on your profile replaces both.

When a beginner session is clean, the line reads: you hit every set last time, so add the next step.

Intermediate and advanced

Intermediate and advanced do not add load just for hitting the sets. They add a rep first.

• Finished, and the best set is a couple of reps past the target: add one step.
• Finished, but not by that much: keep the weight and try to add a rep.
• Missed: hold, and hit the planned reps on every set before adding load.
• Missed twice in a row at the same weight: drop one step and rebuild.

If experience is left blank, you follow the intermediate rule.

Bodyweight

Bodyweight work uses the same idea for everyone. With the last session at no added weight:

• Finished, but not yet a couple of reps past the target: stay at bodyweight and try one more rep.
• Finished and clearly past the target: add a little load (2.5 kg or 5 lb, unless you set another step).
• Missed: stay at bodyweight and use the planned reps.

Worked examples

These are examples of the rule. They are not a member’s log.

Beginner, barbell, 3×8. The latest session is 60 kg for 8, 8, and 8. Every set was done. The next suggestion is 62.5 kg for 8.

Intermediate, barbell, 3×8. The latest session is 80 kg for 10, 8, and 8. The sets were done, and the best set beat the target by two reps. The next suggestion is 82.5 kg for 8.

Intermediate, barbell, 3×8, two short sessions. The latest session is 80 kg for 6, 6, and 6, and the one before it is the same. Neither was done. The next suggestion is 77.5 kg for 8.

The full picture, including a first session with no history, is in How recommended weights work.