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. Give the exercise a rep target or a range, for example 5 reps, or 8–12.
2. Set the increment. In the workout editor, tap the "Add weight automatically" row on the exercise. It opens the Auto-progression sheet, where "Add each time" is your step, for example +5 lb or +2.5 kg. Exercises without a step stay where they are.
3. Train and log. Every set is pre-filled, so one tap on the check mark logs it; change the reps first if you did more or fewer.
4. WLog updates the routine. If every working set reached the top of its range (or its target, when there is no range), the step is added for your next workout. If not, the weight holds. Warm-up sets do not count.
5. Optional: Global weight increase. Turn it on under Profile → Training preferences → Units & weights 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, rounded to a weight you can load; your other lifts keep climbing.

Routines you build yourself use that rule: three failed sessions, then 10% off. Some ready-made programs follow their own: Texas Method deloads after two failed sessions, and the bodyweight programs do not deload.

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. So are the views that show the result: strength levels from Beginner to Elite, PR tracking, and per-exercise charts and history for the last two weeks. PRO opens the history and trend charts older than that.

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.