How weights are suggested

The progression rules, in plain English.

• Reps first. Each exercise has a rep range, say 8 to 12. When every set reaches the top of the range without an all-out effort, the weight goes up one step next time. Otherwise it stays while they build reps.
• Lighter after a struggle. Pain, or two sets short of the range, drops the weight a step.
• Effort ratings help later. After a few sessions on an exercise, how many reps they had left refines the suggestion: very easy sets can earn a bigger jump for adults.
• Holds and carries go up in time rather than weight.
• Under-18s get smaller increases (at most 2.5 kg), no one-rep-max testing, and increases wait for your approval.
• You always win. Set a weight under Weights and it overrides the suggestion until you go back to suggestions.

Still stuck? Email [email protected].