Progressive Overload & Smart Autofill

Getting stronger means gradually increasing the demands on your muscles. PT Tracker handles the maths for you with smart autofill — so you always know exactly what weight to lift next.

How smart autofill works

When you open a workout, each exercise is pre-filled with suggested weights and reps based on your most recent session. The logic follows three rules:

Weight increase

If you completed all sets at the top of your target rep range last time, the app increases the weight:

• Barbell exercises — +2.5 kg (the smallest standard plate increment)
• Dumbbell exercises — +2 kg (matching typical dumbbell jumps)

For example, if your programme prescribes 8–12 reps on bench press and you hit 12 reps on every set, next session autofills with 2.5 kg more.

Weight decrease

If you fell below the minimum of your rep range on any set, the app suggests dropping the weight slightly. This prevents you from grinding through sessions with form breakdown and keeps you training in the productive range.

Weight maintained

If your reps landed somewhere in the middle of the range — above minimum but not hitting the top on every set — the weight stays the same. You’re still progressing by adding reps before adding load.

AI recommendations

Beyond the rule-based autofill, the AI Coach can offer personalised recommendations. It considers:

• Your recent training volume and trends
• How consistently you’ve been hitting rep targets
• Whether you’ve stalled on a particular exercise

You can ask the AI Coach for advice at any point during a workout, or review its suggestions on the dashboard.

Overriding suggestions

Autofill is a starting point, not a mandate. You can always edit the weight and reps manually before completing a set. If you’re feeling strong, go heavier. If you’re recovering from a tough week, dial it back.

Tips

• Trust the process — small, consistent increases add up to significant strength gains over weeks and months.
• If the same weight has been suggested three sessions in a row, consider whether your recovery, sleep, or nutrition needs attention.
• Pair progressive overload with workout rescheduling to make sure you never miss the sessions that matter most.