How to Change Increments (iPhone)

The app automatically adds weight each workout if you get five reps on all sets.

These are the default increments:

  • Squat/Barbell Row: 2.5kg/5lb per workout
  • Bench/Overhead Press: 2.5kg/5lb per workout. After three fails, the app will suggest microloading - 1kg/2lb increments.
  • Deadlifts: 5kg/10lb per workout. Once you hit about 100kg/220lb the app will switch to smaller increments of 2.5kg/5lb per workout. 

You can change the increments or disable them in the log workout screen - tap the weight - increments. You can set increments as low as 0.1kg/0.1lb and as high as 10kg/25lb (higher increments make no sense as they're unsustainable and cause plateaus).

When you change the increments, make sure you set the matching plates in the log workout screen - tap the weight - plates. If your gym doesn't have small plates, buy a pair, put it in your gym bag and take it with you to the gym. They're small and take little space.

For best strength gains it's best to follow the app recommendations. Read the website for more information...

Note on Deloads

The app automatically deloads if you fail to get your reps on all sets for three workouts in a row. It will automatically lower the weight and increase it again.

The app will also deload the weight if you skip an exercise several times. And it will suggest deloads if you take a break from the gym of longer than a week.

For more information about when to deload, check the website