Step 1
Log weight, reps, and sets
Every workout, record three things for each exercise: the weight you used, how many reps you completed per set, and how many sets you did.
That's it. You don't need RPE charts or velocity data to start. Those numbers are enough to decide whether you're progressing.
Example: bench press
185 lb × 5 reps × 3 sets — log all three sets individually if reps vary.
Example: lateral raise
20 lb × 12, 11, 10 reps — track each set's reps separately.
Keep it consistent
Use the same exercise names each session so history stays linked.
Step 2
Decide what's next
For main lifts (squat, bench, deadlift, press), the classic rule is linear progression: hit your rep target on every set, then add a small increment next session — usually 5 lb.
If you miss reps, repeat the same weight. Don't jump up just because you feel good one day. Consistency beats ego.
For accessories, double progression works well: add reps at the same weight until you hit the top of your range (e.g. 12 reps on every set), then add weight and drop back to the bottom (e.g. 10 reps).
Step 3
Know when to deload
If you fail to hit your target reps for several sessions in a row, it's time to deload — drop the weight by about 10% and rebuild.
Deloads aren't failure. They're recovery. Most lifters need one every few months, especially on heavy compounds.
Overload tracks consecutive failures automatically and suggests a deload when you've stalled long enough.
FAQ
Common questions
- How often should I add weight?
- For main lifts, add weight every session you hit your rep target on all sets. That might be every workout or every other workout depending on recovery.
- Can an app track this for me?
- Yes. Overload reads your logged sets and calculates your next target automatically — add weight, add reps, repeat, or deload.