Next-workout progression check
See what Sledge's progression rules say for your next workout. It runs in your browser, sends nothing and updates as you type.
Next workout: Example: Build reps · 60 kg See why
Next workout
Build reps · 60 kg
Sledge runs this check for each lift in your plan when you finish a workout, and you choose whether to apply it. Using Sledge requires an active Sledge Pro trial or subscription. Learn about Sledge
How the check decides
These are the rules the Sledge app applies to each lift in your plan when you finish a workout (progression rules version 1). The first rule that applies decides. The rules read your last session and, where a rule needs it, the session before.
- Only matching sessions count. A session matches when it was the same exercise, every working set used the working load, and you completed exactly the prescribed number of working sets at full range. If your last session does not match, there is no recommendation; a session before that does not match is ignored. Sledge never converts between kg and lb.
- RIR counts only with a target RIR. Then a session needs RIR on every set or on none; a mix does not match.
- Any set below the range: hold. If the session before also matched and had a set below the range, consider one increment less, never below zero. Sledge never lowers a target for you.
- Counted RIR below the target on any set: hold.
- Every set at or above the top of the range, once with counted RIR or in 2 sessions in a row: increase by one increment. Without counted RIR, both sessions must match; after the first, hold.
- Every set inside the range: keep the load and build reps.
- Anything else: hold. For example, one set above the range while another is inside it.