Progressions in the LiftTrack App

Adding Multiple Progressions at Once

Want the same progression for all exercises in a workout?

• Clear existing progressions.

• Add the first progression.

• LiftTrack will prompt you to apply it across all exercises.

Progressive overload is the foundation of strength training. To get stronger, you need to gradually challenge your body. In running, that means increasing your pace, mileage, or distance. In lifting, that means increasing your training load — by adding weight, reps, or sets.

But doing this consistently and safely is tricky. Progress too slowly and you’ll stall. Push too fast and you risk injury. That’s where LiftTrack Progressions come in — a simple, systematic way to keep your workouts moving forward.

Why Progressions Matter

• To improve, you need to keep increasing training stimulus.

• Following a structured plan reduces guesswork and lowers the risk of injury.

• LiftTrack Progressions ensure your workouts automatically adapt based on your performance.

How Progressions Work

Progressions are defined at the exercise level. That means you can customize how each lift evolves over time.

1. Add a progression: When editing a workout, click Add Progression on an exercise. Choose the progression type, then adjust settings. The defaults are a great starting point.

2. Automatic updates: Once you complete the workout on your watch, LiftTrack’s progression engine processes your results and adjusts the workout.

3. Stay informed: Check the Progression Updates tab to see exactly what changed. No surprises.

4. Error correction: If you made mistakes when tracking, edit your latest workout. The progression engine will rerun. Only the latest workout triggers updates — so fix errors quickly before your next session.

Managing Progressions

Linking Progressions

If LiftTrack detects the same exercise in another workout with an existing progression, you’ll be prompted to link it. Completing any linked workout can trigger updates.

This is ideal if you:

• Use SetSync to ensure all workouts stay up to date with your latest weight for an exercise.

• Want to progress key lifts (like squats) across multiple workouts so you’re always pushing forward.

Examples:

• You run a 5x5 program with squats in both Workout A and Workout B. Whenever you hit your rep/weight target in either workout, your squat target updates for both.

• You have pull-ups spread across multiple workouts. Linking them with SetSync ensures your rep target always reflects the last time you performed pull-ups.

Deleting Progressions

Removing a progression stops future updates for that exercise.

Viewing & Editing

You can view progressions anytime in the workout builder. Editing isn’t supported—if you want to change settings, remove the progression and re-add it.

Progression Types

• Linear Progression – Gradually adds weight each session if you completed the targeted weight and reps for all working sets. Optionally increase the weight of the warm-up sets. Great for beginners and foundational lifts.

• SetSync – Not a progression, just a way to automatically update the target reps and weights for a given exercise based on what you log on your watch.

NOTE: Reach out to me if you're interested in more progression strategies. The progression engine was built in a way that makes it easy to extend to different strategies. I will be prioritizing the progressions most people are requesting.

Pro Tip: Pair Progressions with Scheduling

When combined with LiftTrack’s scheduling features, you’ll always have an up-to-date workout waiting on your wrist — no manual edits or syncing needed.