Progression coach
Progressive overload: when the weight goes up
Progressive overload means raising the load step by step over the weeks, with more reps, more weight or more sets. Ownit evaluates your sets after every workout. When every set reaches the top of the rep range and you have logged how much was left, the weight goes up. Otherwise the reps go up first.
Automatic suggestions are part of Ownit Pro. If a coach works with you on Ownit, Pro is included.
Updated 7 October 2026
How it works
From a set to the next suggestion
- 01
Log the set
You enter weight and reps. When you tick the set, Ownit asks how many more reps you could have done, on a scale from 0 to 4 in half steps.
- 02
Finish the workout
Evaluation happens once the workout is saved, one exercise at a time. During the workout your targets stay fixed.
- 03
Apply the rules
Ownit checks fixed rules in order: add reps, add weight, hold, add a set or step back. The first rule that fits decides.
- 04
See the suggestion
At your next workout, weight and reps are already in the exercise before your first set.
The rules behind it
When Ownit changes what
Every exercise in your plan has a rep range, an RIR target and a set count. Ownit measures your sets against them.
- More reps
- If you hit your target in a set and are still below the top of the range, that set's target goes up by one rep.
- More weight
- When every set reaches the top of the range, each with an RIR entry and none harder than planned, the weight goes up. Ownit works out the new weight from your best set: you should manage the bottom of the range plus one rep at your RIR target. Normally that is 5 percent or less.
- Step too big
- If even the smallest weight step is too big, the weight stays and the reps keep rising past the range, up to 20.
- No RIR, no increase
- Without an entry for how much was left, Ownit saves the set but doesn't raise the weight.
- Plateau
- If you stay at the same weight for two workouts without more reps, Ownit adds a set, up to 5 sets per exercise.
- Bad day
- A missed target simply stays. Only when you fall below the range in at least two sets twice in a row does the weight drop, by at most 10 percent and never below your last successful weight.
- Clearly too light
- If every set lands at least two reps above the range, Ownit corrects the weight in a bigger jump, up to 30 percent.
- Weight steps
- Starting values are 1 kg per dumbbell below 10 kg and 2 kg above, 2.5 kg on cables below 10 kg and 5 kg above, 2.5 kg on a barbell. After that Ownit learns your steps from what you log, separately for each machine brand. You can also set them yourself.
Example
Five workouts of cable rows
Plan: 4 sets of 10 to 12 reps, RIR target 1, weight step 2.5 kg.
| Workout | Weight | Reps per set | RIR | What Ownit does with it |
|---|---|---|---|---|
| 1 | 60 kg | 10 · 10 · 10 · 10 | 2 | Target rises to 11 in every set |
| 2 | 60 kg | 11 · 11 · 11 · 10 | 1 | Sets 1 to 3 now 12, set 4 stays at 11 |
| 3 | 60 kg | 12 · 12 · 12 · 11 | 1 | Set 4 now 12, weight stays |
| 4 | 60 kg | 12 · 12 · 12 · 12 | 2 | All at the top: 62.5 kg next time |
| 5 | 62.5 kg | 10 · 10 · 10 · 10 | 1 | Target rises to 11 again |
Sample data. Workout 4: 12 reps at RIR 2 with 60 kg imply about 11 reps at RIR 1 with 62.9 kg, so the step to 62.5 kg fits.
Backed by science
The research behind these rules
These research fields feed into the feature. Every source is linked with its DOI on the science page.
Progression and autoregulation
10 sourcesOwnit raises the reps first and then the weight, in steps of your equipment and normally by at most 5 percent. If an exercise stalls for two workouts, it adds a set.
- Higher loads ranked best for strength, multiple sets for hypertrophyCurrier et al. 2023 · Br J Sports Med
- Autoregulated vs percentage-based loading: no significant strength differenceHickmott et al. 2022 · Sports Med Open
- Hypertrophy was load independent; strength favored heavier loadsLopez et al. 2021 · Med Sci Sports Exerc
Proximity to failure
11 sourcesEvery exercise in the plan has an RIR target between 1 and 4, 2 to 4 for beginners. Your RIR entry decides whether the weight may go up.
- Hypertrophy improved nearer failure; strength was similar across RIRRobinson et al. 2024 · Sports Med
- Training to failure showed no hypertrophy advantageRefalo et al. 2023 · Sports Med
- Rep-to-failure estimates were imperfect regardless of training backgroundHalperin et al. 2022 · Sports Med
Training volume
10 sourcesThe AI workout plan spreads weekly sets per muscle by your experience and stays under fixed ceilings. The volume overview shows each muscle group against MEV, MAV and MRV.
- Volume and frequency show distinct dose-response curvesPelland et al. 2026 · Sports Med
- 12-20 weekly sets per muscle suggested for trained menBaz-Valle et al. 2022 · J Hum Kinet
- Sets taken near failure work as a measure of volumeBaz-Valle, Fontes-Villalba & Santos-Concejero 2021 · J Strength Cond Res
Limits
What the progression coach doesn't do
- Suggestions come only from the sets you log. Sleep, your recovery estimate and a calorie deficit don't feed into them.
- Ownit doesn't schedule automatic deload weeks. After more than 28 days off, an exercise restarts with a calibration.
- Exercises without added weight, with bands, on cardio machines or in circuits get no weight suggestions.
- Workouts you import from other apps count for your history and personal records, not for the suggestions.
FAQ
Frequently asked questions
What is progressive overload?
Progressive overload means raising the training load over time. There are three levers: more reps, more weight or more sets. Without a rising load, the stimulus for strength and muscle stays the same in the long run.
What does RIR mean?
RIR stands for reps in reserve, the reps you could still have done. RIR 2 means you had two more reps in you. Ownit stores the value as RPE, which is 10 minus RIR.
What is double progression?
With double progression you first raise the reps to the top of a range and then the weight. After that the reps start lower again. Ownit follows this principle and uses your RIR entry as an extra condition.
When should I increase the weight?
In Ownit, when every set of an exercise reaches the top of the rep range and you log how much was left for each set. If a set was harder than your RIR target, the weight stays.
What does Ownit do on a plateau?
If weight and reps stay the same for two workouts, Ownit adds a set. If you still don't move, Ownit marks the exercise as stalled. You can then ask the AI coach in the chat what might be behind it.
What does the progression coach cost?
Automatic weight and rep suggestions are part of Ownit Pro. Logging sets, your history and your personal records are in the free version too.
Read on
More about Ownit
AI workout plan
A plan for 2 to 6 days that fits your goal, equipment and time.
Read moreAdaptive TDEE
Your TDEE from weight and food, re-estimated every week.
Read moreScience
The studies behind Ownit's rules, sorted by research field.
Read moreAll features
Training, nutrition and the AI coach at a glance.
Read more