Know your
next load.

Double progression inside a rep range

Each lift has a rep range. By default that is 6–10 reps for most lifts, 8–12 for squats, flyes, extensions and leg curls, 10–15 for calves, crunches, lateral and rear-delt raises, and 12–20 for kickbacks, abduction, adduction and rotation work. You can change any of them. Keep the weight and add reps until every set reaches the top of the range, then add weight and start again at the bottom.

This is double progression: reps first, then load. The American College of Sports Medicine recommends a 2–10% increase in load once you can complete the current load for one to two repetitions over the desired number, and research on the repetition continuum shows muscle can be built across a wide spectrum of loads, which is why a range of reps, rather than one fixed number, is a sound target.12

Ladders (each set heavier than the last, for example 12, 10, 8 reps) follow the same idea: when every set hits its target two sessions in a row (or once, if every set felt easy), each set moves up to the next set's weight and the last set moves up a step. The targets come from your own recent pattern.

Confirm before adding weight

A single good day can be noise: a long rest, a lighter warm-up, a fresh morning. So weight goes up after every set reaches the top of the range two sessions in a row, or after one session if every set felt easy (RPE 7 or less, about three reps left). On the Faster setting, one session at the top is also enough when the session before, at the same weights, was already within a rep of it on every set.

This confirmation step is MyoLoad's own design choice for consistency, not a rule taken from a single study. You choose Faster or Steady in Plan.

Effort as a gate, using reps in reserve

Logging effort is optional; reps alone are enough to move up. If you do log RPE, MyoLoad reads it on the reps-in-reserve scale, where RPE 10 means no more reps were possible and RPE 8 means about two were left.34 A set only counts toward moving up when it was RPE 9 or easier (8.5 on Steady). Two extra reps at a time are suggested only for sets at RPE 7 or easier, because adding two reps to a set with two in reserve would land at failure. Very hard sets prompt a check instead of more load.

Load steps sized as percentages, not plates

One machine step can be 2.5% of a heavy stack or more than 20% of a light dumbbell. MyoLoad sizes changes as percentages so a step means the same thing on every lift.

• Missed the range: that set goes 5–10% lighter (as many machine steps as that takes, stopping before 10%) and aims for the bottom of the range again.
• Next step over 10%: build to two reps past the top of the range first, so the heavier weight still lands inside your range.
• Bodyweight lifts: add a rep at a time; once every set is four or more reps past the top, the app suggests adding load or a harder variation.

The bands mirror the 2–10% scale the ACSM position stand uses for load increases.1

Estimated max, compared like for like

To compare sessions with different weights and reps, MyoLoad estimates a one-rep max from your best set each session with the Epley equation:

estimated max = weight × (1 + reps ÷ 30)

For example, 140 lb × 10 reps gives 140 × 1.333 ≈ 187 lb. Estimates from multiple repetitions become less accurate as the rep count rises, so the app prefers sets of 12 reps or fewer.5 It is a way to compare sessions, not a test of your true max. Weight is only compared on the same machine, and a new machine or gym starts a fresh comparison, so switching equipment does not look like a sudden gain or loss.

Weekly sets per muscle

MyoLoad counts your working sets for each muscle group every week and compares the last four full weeks with the targets you set in Plan. A meta-analysis of weekly training volume found a graded dose-response: more weekly sets were associated with greater gains in muscle size.6 The app does not impose a number; it shows where you are against your own target so you can decide.

Breaks and lighter weeks

Targets use sessions from the last 14 active days. After a longer break, the app asks you to repeat your last session before changing anything, because strength losses grow with the length of time away from training.7 Weeks you mark as deload or away do not count toward the break.

After six or more weeks of full training, when two lifts are below their best or most final sets are all-out, Today suggests a lighter week. Deloading is a period of reduced training stress meant to manage fatigue and support recovery; it is a suggestion, and taking one is your call.8