Progressive Overload App
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Progressive Overload App
Amrap is a progressive overload app that tracks every set, tells you when to lift heavier and adjusts your weights and plan as you progress.
How it works
Build your program by talking it through. Tell your coach your goals, gym setup and injuries, and it builds a program around them.
Log each set as you lift. Say your reps out loud and your phone stays on the bench, or tap and type if you'd rather not talk.
Get your next weight from your coach. It sets your next weights from how you lifted, in the same session and week to week.
What "progressive overload" means in Amrap
Progressive overload means asking your muscles for a little more over time: more reps, more weight, or both. Plenty of apps use the term for a chart of your past lifts, and you still have to work out the next number yourself. In Amrap, your coach makes that call for you. It looks for the next step up on every exercise and adjusts mid-workout when a set felt too easy or too hard. The jumps stay small and fit the equipment, because dumbbells, machines and barbells don't go up in the same steps, so your form holds as the weight climbs.
Who it's for
Lifters who never know what weight to lift next session
Anyone tired of doing the math between sets
People who want a program built around their goals and gym
Lifters who want a coach talking them through each set
Beginners and experienced lifters who want steady progress
What lifters say on the App Store
"Progressive overload is also very well managed in the app. Strongly recommend." - Tobi Nwodo
"When the weight it recommends isn't available, it adjusts the reps so the training stimulus stays the same." - PennyRongRong
"Other apps give you a plan and that's it. Amrap gives you a plan and then adjusts it when real life gets in the way." - emiliats
How to choose a progressive overload app
Does it tell you what to lift, or only record it?
A log shows what you did last time. A progressive overload app should give you the weight and reps for your next set.
Does it adjust during the workout?
If a set was far too easy or too hard, the next set should change that day instead of next week.
Does it fit the equipment at your gym?
Look for an app that picks weight jumps your gym actually has, and changes the reps when the exact weight isn't there.
Does it keep the jumps small?
Big leaps put your technique at risk. Good progression adds load in small steps so your form keeps up.
Does it adapt the whole plan?
Your program should change with your goals and schedule, along with the numbers on the bar.
FAQ
What is a progressive overload app?
It's an app that tracks your lifts and tells you when to add weight or reps, so you keep getting stronger. Amrap does that: it tracks every set you log, tells you when to go heavier and by how much, and adjusts mid-workout if a set felt too easy or too hard. It's the AI gym coach that trains you like a personal trainer.
Is there an app that tells me what weight to lift?
Yes. Amrap uses how you performed in past sessions to tell you when to increase the load and by how much. Its coach gives you the weight before each set, and your numbers update on their own as you progress.
How does Amrap decide when I should go heavier?
Amrap uses double progression: reps first, then weight. You keep the same weight and build up to the top of your rep range on every set. Then Amrap's coach raises the weight, your reps drop back to the bottom of the range, and you build up again.
What if my gym doesn't have the exact weight Amrap suggests?
Amrap adjusts the reps instead, so the set still pushes you the same amount. That helps with dumbbells or machines that jump in big steps.
Do beginners need progressive overload?
Yes. Beginners can often add weight every week, and Amrap's coach tells you when you're ready. Easier exercises and exercise videos help you build the basics first.
What happens on a day I feel weaker?
Tell Amrap's coach you slept badly or feel tired, and it can lower the weight or shorten the workout so you still get a useful session.