Updated September 2026 · MyoAmigo
A progressive overload tracker to help decide what to lift next
Progressive overload means gradually increasing the training demand over time—through load, reps, or quality work—when it makes sense for your program and recovery. If you're asking what app tracks it, look for more than a history chart: useful context includes what you did last time, how demanding it felt, and a clear next-step suggestion. MyoAmigo pre-fills prior set values and uses logged performance and effort to suggest targets you can review and edit.
A chart can show a flat trend. A training advisor can help you review recent performance and consider what to adjust.
What progressive overload actually requires
Overload isn't "add weight every session and hope." A useful tracker brings three kinds of context together:
- Memory. You can't beat last time if you can't see last time at the moment you're picking a weight.
- A signal of effort. Two lifters can both hit 5 reps; one had two in the tank, one barely made it. The next step is different for each, and the number alone doesn't say which.
- A rule for when to push and when to back off. Real progress isn't linear—lifts stall, and overloading a stalled lift harder is how people get stuck or hurt. You need to know when to deload instead.
MyoAmigo combines those signals into editable suggestions. You decide whether they suit the session and your wider program.
Every set, pre-loaded from what you actually did
Open today's session and each lift is already filled in with a target weight pulled from what you genuinely did last time on that exercise—not a generic template. The reference point for "beat last time" is sitting right there before your first rep, so you're never standing at the rack doing arithmetic against a memory.
Warm-up sets ramp toward the working weight and are kept separate from your stats, so a light warm-up never inflates your strength estimates or pollutes the trend the overload decision is based on.
Effort capture that feeds next week's targets
Log how demanding a set felt with a one-tap effort rating. Combined with the rep range and what you lifted, effort can inform a suggestion to add a rep or load, or to hold steady. A missed or failed set does not automatically mean reducing the next target: the recommendation depends on the recent pattern, and you can edit it.
This gives you a performance-based prompt rather than a fixed schedule that asks you to increase every time, regardless of how the set went.
Estimated 1RM trend—is the strength real?
Weight on the bar is one useful signal, but rep counts change and some sessions are simply harder than others. MyoAmigo tracks estimated one-rep max (e1RM) from working sets over time, giving you another way to compare performance across rep ranges. It is an estimate, so read it alongside your training context. See what e1RM means for the calculation.
A PR timeline so progress is visible
When you reach a previous best—such as heaviest weight, most reps at a weight, or best estimated max—MyoAmigo records it on a PR timeline per lift. These milestones make changes visible over time, alongside the broader performance trend.
When progress stalls: review possible next steps
A flat trend can have several causes. MyoAmigo's Stall Advisor considers recent top working sets and logged effort, then offers possible next steps to review:
- Deload when recent performance and effort support reducing fatigue.
- Reset reps at a load to build back within your rep range.
- Change a training variable or try a variation when another approach may be useful.
These are suggestions based on logged training, not a diagnosis or a promise that one adjustment will resolve a plateau.
Programming, not just tracking
Overload is easier to review inside a structure. MyoAmigo includes a weekly plan manager (routines sit on weekdays, with catch-up logic if you miss a day) and a plan generator that suggests starting weights with its reasoning for you to inspect. It draws on an 901-exercise library plus your own custom exercises, supports local offline workout recording without a required account, and can import or export your history as CSV. See the features page for more.
With account access and synced training history, you can also connect your own AI assistant through MCP and ask it to help review a stalled block using your logged numbers. The assistant's output is another suggestion for you to assess.
The bottom line
If you want a progressive overload tracker that remembers recent performance, uses effort as context, and helps you review a possible stall, MyoAmigo offers that loop with suggestions you can edit. Get it on the App Store.
Frequently asked questions
What is progressive overload?
Progressive overload is gradually increasing the training demand over time—such as load, reps, or quality volume—when it fits the program and recovery. A tracker can make recent performance easier to review and suggest a next step.
What app tracks progressive overload?
MyoAmigo pre-fills prior set values, uses logged effort and rep ranges to suggest whether to add a rep or load or hold, tracks estimated 1RM, and offers Stall Advisor suggestions from recent working sets and effort. The suggestions are editable and do not guarantee a particular outcome.
How does MyoAmigo decide my next target weight?
It uses your recent performance, rep range, and effort to suggest whether to add a rep or load or hold steady. A missed or failed set does not automatically lower the target. Review the suggestion in context and edit it if needed.
Does it work offline and without an account?
Yes. Workout recording and training analysis work locally without a required account, including offline. Cloud sync is optional, and you can export your history as CSV. Anonymous first-party aggregate usage counters are enabled by default and can be disabled in Settings.
