Use strength progression
Let your recorded sets inform the next session's targets. With Momentum Pro, open an exercise in the strength workout builder and choose Progression. The rule applies to future starts of that exercise in its training plan, not to completed results.
Start with scheduled strength training
Use a Structured strength workout scheduled in a training plan. Strength progression needs Momentum Pro access. If the Progression row shows a lock, tap it to review subscription options.
New strength exercises default to Automatic, including older exercises without a saved rule. With Pro, scheduled targets can therefore change without you selecting a new rule. When you add a Program, exercises whose working-set targets already vary between weeks start with progression Off; exercises with unchanged targets start with Automatic.
Choose a rule for each exercise
- Open the strength workout in the builder. For an existing scheduled workout, follow Change scheduled workouts.
- Open the exercise's set list.
- Tap Progression.
- Select Automatic, Add Weight, Add Reps, or Off.
- For Add Weight or Add Reps, select the offered increment.
- Return to the workout and finish its review or save action. When editing a scheduled workout, check which dates the save scope changes.
| Rule | What it changes |
|---|---|
| Automatic | Adds weight when every working set has a positive load; adds one rep when every working set has no external load. The default weight increment depends on the exercise's equipment and your weight unit. |
| Add Weight | Adds the selected weight increment to loaded working sets when they meet their targets. |
| Add Reps | Adds the selected rep increment to working sets when they meet their targets. A rep range shifts both bounds. |
| Off | Keeps authored targets without applying progression. |
For an increase, every working set must be completed and have logged reps meeting the exact target or the top of its rep range. A weight increase also checks that the logged load meets the planned load. If no load is logged, Momentum uses the planned load for that comparison; this does not confirm what you lifted. Warm-up sets do not decide progression and their targets stay unchanged.
For example, with three working sets targeting 8–12 reps, logging 12 reps on all three at the planned load qualifies for a weight increase. The next targets keep the 8–12 range. Logging 12, 11, and 10 holds the targets instead.
Read the next planned targets
Open the scheduled workout's details to review its next targets. Changed targets have increase or decrease arrows; first-time and held targets do not. The finished workout's Next Time summary shows the next prescription for exercises using progression.
Momentum fixes the starting targets when the workout starts. You can still edit targets during that workout, and those planned edits can inform the next session. Confirm the reps and load you actually performed before logging each set.
These are planned prescriptions, not recorded achievements or a prediction of what you will lift. Progression does not rewrite completed history or the source Program.
Know when targets stay unchanged
- Without Pro access, saved rules remain, but workouts start with their authored targets instead of applying progression.
- A quick start or a workout repeated directly from history uses its draft's targets, not this training plan's progression history.
- An unfinished or skipped working set holds the targets. It does not count toward a load reduction.
- For weight progression, two consecutive evaluable attempts with a working set below its minimum rep target at the same planned load trigger a 10% load reduction, rounded down to the rule's weight increment. Falling short of the top of a range alone holds the load; it is not that kind of miss.
- Editing the authored working-set targets starts progression over from those targets.
- Max-rep, timed, and distance working sets do not use these rules. Automatic also leaves a mix of loaded and unloaded working sets unchanged.
If the next target is not what you intend, review the exercise's rule and authored sets before starting. Choose Off when you want to keep those authored targets.
Prepare and record your sets
- Configure strength sets to choose exact reps, ranges, load, and rest.
- Change scheduled workouts to save changes to the intended dates.
- Run a strength workout to record the work you perform.