Alpha Progression
How Alpha Progression's Progression Recommendations Work
Alpha Progression's progression recommendations tell you which weight and how many repetitions to aim for in your next working set. They combine your previous performance with the sets you have already completed in the current workout, your planned targets, and the weights available in your gym. If you track RIR, they also account for how many repetitions you had left.
The aim is to recommend achievable performance and, when your results suggest you are ready, give you a small push forward. That can mean more reps, more weight, or a different combination of the two. Sometimes an easier recommendation is appropriate.
The recommendation is a starting point. If you can do more with good technique while respecting your RIR target, do more and log what you actually achieved. Your result helps Alpha Progression adapt the recommendations that follow.
Progression recommendations are included in Alpha Progression Pro. They work with generated plans, manually created plans, and standalone workouts. You can use them without using the plan generator or tracking RIR. For a walkthrough of the rest of the app, see the complete Alpha Progression Guide.
How are progression recommendations calculated?
Alpha Progression estimates what you can achieve in the upcoming set, then finds a practical weight and rep combination for that performance. It considers your reference workout and your performance so far today. Recommendations can therefore change as you log your sets.
Internally, the system uses an estimated 10RM: an estimate of the weight you could lift for ten repetitions to failure. This helps compare performances with different weights and repetition counts. Alpha Progression uses its own calculation method to estimate 10RM across different rep counts.
The algorithm balances several requirements:
| Input | How it affects the recommendation |
|---|---|
| Your performance | The reference workout and the sets you have completed today help estimate an achievable next set and whether a small improvement is realistic. |
| Available weights | The recommendation must use a weight allowed by your gym settings. These settings are a firm constraint. |
| Planned rep target | The algorithm tries to stay close to it, while finding a suitable weight and rep combination. |
| RIR | With RIR tracking enabled, your logged RIR helps interpret your performance. If you set a RIR target, the recommendation is calculated to aim for that target. |
The closest match to the estimated performance may require a rep count farther from your plan's target. Conversely, the combination closest to your rep target may be a less suitable match for your estimated performance. The algorithm weighs both differences, giving larger deviations more importance.
It also allows for the possibility that your previous set was more demanding than you should repeat now. A recommendation can therefore represent a lower estimated 10RM than your previous performance. Progression does not require every set to beat the last one.
Why can the recommendation differ from my planned rep target?
Your plan's rep target gives the algorithm a preferred repetition count. Your available weights determine which loads it can actually recommend. The recommendation brings these together with your estimated performance.
Suppose your next available dumbbell after 7.5 kg is 10 kg. That is a 33% increase in weight. Adding another repetition with 7.5 kg may be a more achievable step than moving straight to 10 kg, even if the extra rep takes you above the planned target.
The algorithm considers both options and their trade-offs. As a possible rep count gets farther from the planned target, it becomes less attractive. But keeping the rep count exactly on target is not always the best choice either.
Why might the app lower the weight and increase the reps?
A lower weight with more reps can represent a suitable next step in performance. Looking only at the weight can hide that.
For example, a set with slightly less weight and several more reps may bridge the gap before the next heavier available weight becomes appropriate. The algorithm compares the combinations using its performance estimate, while trying to stay near your planned reps.
This does not mean that every lighter set with more reps is automatically progress. It means that weight alone cannot tell you whether one set represents more or less performance than another. Repetitions and effort matter too.
Why might the recommendation decrease?
If you achieve less than expected, Alpha Progression uses that information in its subsequent calculations. The next recommendation may be lower than it otherwise would have been.
A lower recommendation can also help bring a set back to your intended RIR. If your target is 2 RIR but you finish with only 1 RIR, you worked closer to failure than intended. The next recommendation takes that into account.
When you mark a workout as a deload, recommendations are adjusted for that easier workout. The app's task is to suggest an appropriate set for the current situation.
How should you follow a recommendation?
Read the blue recommendation bubble
The blue bubble shows the recommendation for the set it is attached to. The bubble directly underneath set 1 belongs to set 1; it is not a second set.
The editable weight and rep fields initially contain the values from your reference workout. The blue bubble underneath shows the new recommendation for that same set. These values can differ: one is your previous result, and the other is guidance for what to attempt now.
Look at the set number, read its recommendation, and then enter your actual result in that set's fields. The bubble provides guidance; the completed log should describe what you did.
If you can do more than recommended
Do more clean reps if you can while keeping the intended effort. Stopping just because you have reached the suggested number can leave the app with an incomplete picture of your ability.
If you have a RIR target, use that to judge when to stop. Suppose the recommendation is 10 reps at 2 RIR, but you estimate that you could perform 13 clean reps before failure. Completing 11 would leave the intended 2 reps in reserve. Log 11 reps and your actual RIR.
Without RIR tracking, you can still exceed the recommendation when you are capable of more clean repetitions. Log the reps you actually perform so the system can adapt.
If you can do fewer than recommended
Log the result you achieved. If you manage 8 reps when the recommendation was 10, enter 8. With RIR tracking enabled, also enter how many more clean reps you estimate you could have performed.
The algorithm includes that result when calculating the next recommendation. Underperformance can reduce what it would otherwise have suggested for the next set; it does not have to wait until your next workout to respond.
If you are new to the exercise in Alpha Progression
There is no progression recommendation the first time you perform an exercise because the app does not yet have previous performance to use. Log realistic working sets to give future recommendations a useful starting point.
If your early sets are much easier than you are capable of, you do not need to wait for the app to gradually catch up. Adjust your weight or reps to reflect your ability, keep your technique consistent, and record the result accurately. If you have a RIR target, continue to respect it.
How does RIR affect progression recommendations?
RIR stands for Reps in Reserve: how many additional clean repetitions you estimate you could have performed before failure.
There are two different values to understand:
- Target RIR: How many reps you intend to leave in reserve.
- Logged RIR: How many reps you estimate you actually had left after a set.
If you set a RIR target, the recommendation always aims for that target. Alpha Progression adjusts the recommended weight and reps around it. Your actual result may differ, which is why logging your actual RIR matters.
For example, at an unchanged weight, doing one fewer rep would leave approximately one more rep in reserve if your capacity were otherwise the same. This explains why a recommendation may reduce the reps after you log 1 RIR against a target of 2. The full recommendation also accounts for your current performance and available weights.
RIR tracking is optional. Once you enable it, however, you must enter RIR for every set you log. Enter your actual estimate, even when it differs from the target.
If RIR tracking is enabled but you have not set a RIR target, the app supplies an inferred RIR as part of the recommendation. Setting a target yourself instead tells the algorithm which RIR value to aim for.
Without RIR tracking, Alpha Progression uses its own algorithm to infer RIR from your performance. You can receive weight and rep recommendations by logging weight and reps alone.
Which previous workout does Alpha Progression use?
Alpha Progression uses a reference workout alongside your performance in the current workout. To choose how that reference is selected, open Settings → Training → Reference workout:
- Same plan day: This is the default. Use the previous performance of that exercise on that particular day in the same plan, when available. If there is no matching performance, use the most recent workout containing the exercise.
- Last workout: Use the most recent workout containing the exercise, regardless of the plan or plan day.
Here, a plan day means a workout such as "Push" or "Upper," not a calendar date.
This is especially useful when an exercise appears more than once in your plan. Suppose you bench press on both your Push day and your Upper day. With the first option, the Push-day bench press can refer back to your previous Push-day performance. With the second, it uses whichever bench-press workout happened most recently.
Choose the option that fits how you want to compare those sessions. If you expect the recommendation to use a different previous workout, check this setting first. In either case, the sets you complete today also influence the recommendations.
Worked examples: From previous performance to the next recommendation
Editorial note: The numerical examples below are illustrative drafts. Their recommendations have not yet been verified in Alpha Progression. Replace or confirm the values in the app before publication.
All weights below are in kg. Dumbbell weights are per dumbbell; barbell weights include the bar. Each example uses two working sets. The "next recommendation" is for set 2 of the current workout, after logging set 1. The reference-workout setting is "Same plan day," with a matching previous workout available.
Example 1: Adding reps before a large weight jump
You are doing dumbbell bench presses with a target of 10 reps and RIR tracking off. The available dumbbells are 10, 15, 20, 25, and 30 kg. In the reference workout, you logged 20 kg for 10 reps in set 1 and 9 reps in set 2.
| Stage | Weight and reps | What to notice |
|---|---|---|
| Previous performance, set 1 | 20 kg × 10 reps | This provides context for today's first set. |
| Recommendation, today's set 1 | 20 kg × 11 reps | The rep recommendation exceeds the planned target while keeping the available weight. |
| Actual result, today's set 1 | 20 kg × 12 reps | You can do more than suggested, so you log 12. |
| Next recommendation, today's set 2 | 20 kg × 11 reps | The next calculation includes the 12 reps you just completed. |
Going from 20 kg to 25 kg is a 25% increase in weight. An additional rep can provide a smaller step. There is no universal rep count you must reach before the app will recommend 25 kg; it evaluates the available combinations against your performance and targets.
Example 2: Lower weight with more reps
You are doing dumbbell shoulder presses with a target of 10 reps and RIR tracking off. The available dumbbells run from 16 to 30 kg in 2 kg steps. Your reference workout contains 24 kg for 8 reps in set 1 and 7 reps in set 2.
| Stage | Weight and reps | What to notice |
|---|---|---|
| Previous performance, set 1 | 24 kg × 8 reps | The weight and reps together describe the set. |
| Recommendation, today's set 1 | 22 kg × 12 reps | The weight goes down while the reps go up. |
| Actual result, today's set 1 | 22 kg × 12 reps | You achieve and log the suggested combination. |
| Next recommendation, today's set 2 | 22 kg × 11 reps | The next recommendation reflects the reference workout and today's completed set. |
This illustrates why a lower recommended weight need not mean the app is asking you to regress. More reps at a lighter weight can offer a suitable step between other available combinations. The app weighs the estimated performance and distance from your rep target together.
Example 3: Adapting when you do more or fewer reps
You are bench pressing with a barbell, a target of 10 reps, and RIR tracking off. Available total weights run from 40 to 100 kg in 2.5 kg steps. The reference workout contains 60 kg for 10 reps in set 1 and 9 reps in set 2.
The two columns below show alternative outcomes from the same starting point. They are separate versions of the workout.
| Stage | You can do more reps | You can do fewer reps |
|---|---|---|
| Previous performance, set 1 | 60 kg × 10 reps | 60 kg × 10 reps |
| Recommendation, today's set 1 | 60 kg × 10 reps | 60 kg × 10 reps |
| Actual result, today's set 1 | 60 kg × 13 reps | 60 kg × 8 reps |
| Next recommendation, today's set 2 | 60 kg × 11 reps | 60 kg × 7 reps |
In both cases, entering the actual result gives the algorithm useful information. The next recommendation can change within the workout. It does not have to exceed the reps you just performed, and an extra logged rep does not necessarily translate into exactly one extra recommended rep.
Example 4: Returning to your target RIR
You are bench pressing with a target of 10 reps and 2 RIR. Available total weights run from 40 to 100 kg in 2.5 kg steps. The reference workout contains 50 kg for 10 reps at 1 RIR in set 1, followed by 50 kg for 9 reps at 2 RIR in set 2.
| Stage | Weight, reps, and RIR | What to notice |
|---|---|---|
| Previous performance, set 1 | 50 kg × 10 reps at 1 RIR | You worked closer to failure than the target of 2 RIR. |
| Recommendation, today's set 1 | 50 kg × 9 reps, targeting 2 RIR | The recommendation keeps the RIR target and reduces the reps. |
| Actual result, today's set 1 | 50 kg × 9 reps, logged at 1 RIR | The set is again harder than intended. You record the actual 1 RIR. |
| Next recommendation, today's set 2 | 50 kg × 8 reps, targeting 2 RIR | The recommendation still aims for 2 RIR, using your new result. |
The recommended RIR stays at the target you chose, while weight and reps can change. Your actual RIR can differ from that target. Recording the difference helps the next recommendation account for how demanding the set was.
Example 5: Moving to the next available weight
You are bench pressing with a target of 10 reps and RIR tracking off. Available total weights run from 40 to 100 kg in 2.5 kg steps. Your reference workout contains 60 kg for 12 reps in set 1 and 11 reps in set 2.
| Stage | Weight and reps |
|---|---|
| Previous performance, set 1 | 60 kg × 12 reps |
| Recommendation, today's set 1 | 62.5 kg × 11 reps |
| Actual result, today's set 1 | 62.5 kg × 12 reps |
| Next recommendation, today's set 2 | 62.5 kg × 11 reps |
Here, the small available weight increase provides a suitable next step, and the recommended reps move closer to the plan's target. You then outperform that recommendation and log the result. As in the other examples, the next set's recommendation includes what you just achieved.
What should you check when a recommendation looks wrong?
Check your available weights first
The most common cause of unexpectedly high rep recommendations is an incorrect weight setting. Alpha Progression must work within the weights you have told it are available.
If an equipment setting accidentally caps the weight at 20 kg, the algorithm cannot recommend 25 kg, even if you can lift it and your gym has it. A very high rep recommendation can be the result of trying to match your performance without being allowed to increase the weight.
Check the active gym and the weight settings for the relevant equipment or exercise. For weight ranges, check the minimum, maximum, and interval. For a bar and plates, check the bar weight and the plates you have entered. Also check that the unit matches how you log the exercise.
You can reach the relevant weight settings through the shortcuts in the workout logger's weight-column heading or the weight picker's header. The gym setup section of the complete guide explains ranges and bar-and-plate settings in more detail.
Check the reference workout
If you train an exercise on multiple plan days, the reference may be its previous appearance on that same plan day. Open Settings → Training → Reference workout and check whether "Same plan day" or "Last workout" matches how you want the reference selected.
Check which set the bubble belongs to
The recommendation bubble underneath a set belongs to that set. It is not an additional working set. Read the set number before comparing the bubble with your previous performance.
Check the full recommendation and your logged result
Compare weight, reps, and, when enabled, RIR together. A lighter weight with more reps can be intentional. Fewer reps can also help you return to your target RIR.
Make sure your log reflects your actual performance. A mistyped weight, a missed rep entry, or entering your target RIR instead of your actual RIR changes the information available to the algorithm.
If a recommendation still seems implausible, contact info@alphaprogression.com with the exercise, your planned rep and RIR targets, the relevant previous sets, today's completed sets, and the recommendation you see. Include your available-weight settings and reference-workout setting so we can understand the context.
