Progressive overload, made easy
“When do I move up to a heavier weight?”
Pick how each lift should move up. Hit your target and Strenova suggests the next step at your next session. You tap Apply, or you don’t. Free, on your own workouts and on every program.
How it works
- 1
Set a rule once per exercise
Linear adds weight after a number of good sessions. Double works up a rep range, then adds weight and starts the reps again. Sum of reps adds weight when your sets add up to a total.
- 2
Train as usual
Log your sets like any other session, with last time’s numbers next to each one. Strenova checks every set against the rule, so you don’t do the maths between sets.
- 3
Get the next step, then tap Apply
When you’ve earned it, a card shows the current target next to the suggested one. Add weight, add reps, or drop back after a hard week. Nothing changes until you tap Apply.
What you can set
- Four rule types: none, linear, double progression and sum of reps.
- Weight steps in kg, lb or a percentage.
- How many good sessions before it moves up, and how many misses before it drops back.
- Suggestions to add weight, lower weight, add reps, or add weight and reset reps.
- Every program in the app comes with the rules already set.
What it doesn’t do
- It suggests, it doesn’t decide. Your plan only changes when you tap Apply.
- Suggestions show on exercises from your templates and programs, not in an empty workout you build on the fly.
Questions
Is progressive overload tracking free?
Yes. Rules and suggestions are free on your own templates, your own programs and the free programs. What’s free today stays free.
What is double progression?
You work in a rep range, for example 8 to 12. When you reach the top of the range on your sets, the weight goes up and the reps start again from the bottom.
Does it lower the weight after a bad session?
It can. You choose how many missed sessions it takes before Strenova suggests dropping back. You still decide with Apply.
Can I use pounds?
Yes. Pick kg or lb in settings, and set the weight steps in either, or as a percentage.
Progressive overload, made easy.
Free on iPhone and Android.
