The progressive overload app that adds the weight for you

What is progressive overload?

Muscles and strength adapt to the work you give them, so the work has to rise over time for progress to continue. For lifting, the simplest way is to add a small amount of weight once you can complete the prescribed sets and reps. The hard part is not the idea but the bookkeeping: remembering last session's numbers for every lift, deciding when to add weight and when to back off.

How does WLog increase the weight automatically?

1. Set the target. Each set has a rep target or a range, for example 5 reps, or 8–12.
2. Set the increment. Fill in the Progressive overload field for the exercise, for example +5 lb or +2.5 kg. Sets without an increment stay where they are.
3. Train and log. Tick off each set with the reps you actually did.
4. WLog updates the routine. If every set reached the top of its range (or its target, when there is no range), the increment is added for next session. If not, the weight holds.
5. Optional: Global weight increase. Turn it on in settings and the same exercise goes up in every routine that contains it, so a squat in Workout A and Workout B stays in step.

What happens when you miss reps?

One miss changes nothing but the weight staying put. A session counts as failed when you fall below the minimum of the range. After three failed sessions in a row on one lift, WLog takes 10% off that lift only; your other lifts keep climbing.

The pre-built programs follow their own published rules. 5×5 deloads after three failed sessions. Texas Method deloads after two missed intensity-day attempts. Hypertrophy, Upper/Lower, Full Body Dumbbell, Glute Focus Foundations and 2-Day Foundation (Dumbbell) count total reps across the sets, so one short set can be made up by a long one. The bodyweight programs and Dumbbell Home Builder progress by reps and do not deload. Routines you build yourself use the 5×5 rule: three failed sessions, then 10% off.

What does a 5×5 progression look like in WLog?

A squat at 5 sets of 5 with a +5 lb increment. Every set has to reach 5 reps for the weight to go up.

Rep ranges work the same way, which is called double progression. On 3 sets of 8–12 dumbbell presses at 50 lb, sessions of 12/11/10 and 12/12/11 hold the weight; 12/12/12 moves you to 55 lb, and you build the reps back up from there.

Is automatic progression free in WLog?

Yes. Increments, holds, deloads and Global weight increase are all on the free plan, with unlimited routines. PRO adds the charts that show the result over time: per-exercise volume and 1RM charts, full PR history and strength levels.

When should you override the app?

WLog only knows the numbers you log. It cannot see poor sleep, a sore joint or form that is starting to break down, so treat each new weight as a suggestion and change it whenever it does not feel right. You can edit any weight or increment at any time.