Help · Workouts

When the weight goes up

The weight goes up when your reps reach the top of the target range on every set, cleanly, and stay there. Axial Fit then proposes the next step, and you say yes or stay where you are. Finishing a workout is never enough on its own.

What earns a step up

Each movement has a target range of reps, such as 8 to 12. Get 12 on every set, with every rep clean and controlled, and keep it there, and the step up comes.

Until then, the weight holds and you build reps. You never need to train to failure to move up.

What you see at the end of a workout

1. When a movement has earned a step, the finish screen asks, for example, "Goblet squat: were those reps clean and controlled?"
2. Tap Yes or Not really.
3. After Yes, you see the proposal, such as "Proposed for next session: 30 lb, up from 25." Tap Step up to 30 lb or Stay at 25 lb.

When two or more movements are ready, the question is asked once for all of them: "Were the reps clean and controlled on all of these?" If not, you tick the ones that were not clean. Then you see each proposal, with Step up on all or Stay for any one of them.

Decide later keeps every open proposal for another time.

How big the step is

• Weights: the smallest step your equipment allows. With fixed dumbbells or kettlebells, that is the next weight you own.
• Bands and machines: the next level.
• Bodyweight movements: a harder version, such as moving on from an easier push-up. Where there is no harder version, you keep adding reps.
• Holds such as a plank: more seconds first, then a harder version rather than more sets.

At the heaviest weight you own, the plan adds reps rather than weight you do not have. Add a heavier weight in your equipment when you get one.

When you answer Not really

The weight holds. Keep every rep clean and controlled, and stop the set when they are not. When the reps are clean and still at the top of the range, the step up is proposed again.

If clean reps keep not holding at a weight, Axial Fit may propose dropping back one step to build your form there. You choose Drop to the lower weight or Keep the current one.

When the weight comes down

• Weight too heavy after a movement's last set tells your plan the load needs to come down.
• Reps that fall short of the range hold the weight, and a bigger miss can bring it down.
• Lowering the weight during a set is only an adjustment for today. The next session starts from the planned weight again.

What never moves the weight up

• Pain. A movement you reported pain on stops for the day and is never read as progress.
• A lighter day. Nothing moves up or down after Lighter today.
• Warm-up sets and weight-finding sets. They prepare you; they are not counted.

With the goal Maintain your current level, sets and reps hold where they are. The weight changes only to keep the effort the same.

Where to see it

Open Progress, then Strength. For every movement you train you see the version you are on, your working weight and reps, recent sessions, and the plain reason for the last change.

If you have a coach who sets your numbers, the card shows "Your coach set this." and your coach decides the steps.

Did this not answer your question? Email support