Progressive Overload vs Alspr

Progressive overload shouldn’t be guesswork. Most lifters understand the principle: lift more over time. But when it comes to execution, it gets confusing. Should you increase weight and drop reps? Add reps at the same weight? How do you know what actually pushes adaptation without stalling? I built this app because I was tired of bouncing between e1RM calculator websites before and after workouts. I’d plug in numbers, test a weight, adjust the next session, and repeat through trial and error. It broke focus and slowed progress. This app removes that friction. It automatically calculates your estimated one-rep max (e1RM) and helps guide intelligent progression. Instead of guessing what to lift next, you get structured guidance based on your performance. No spreadsheets. No switching between calculator tabs. No random weight jumps. Just clear, data-driven progression. What it does: • Calculates and tracks your estimated 1RM • Helps determine when to increase weight vs. reps • Encourages consistent progressive overload • Keeps your progression structured and measurable If you’re serious about getting stronger, this turns progressive overload from theory into a system. Train with intention. Progress with clarity.

Your last session, on screen while you're doing the next one. Alspr shows the weight, reps and RPE you hit last time inline on every set, so adding weight or reps is a decision rather than a memory test. A PROGRESSION ENGINE THAT PAYS ATTENTION - Warm-up and ramp-up sets don't affect your progression. Only your working sets count. - One weak session doesn't reset your numbers. Targets are anchored across your recent sessions, not just the last one. - Log RPE and the targets respond: a set that was a grind holds the weight instead of adding to it. - Alspr learns the weight jump you actually use on each exercise instead of assuming a fixed increment. - The same lift on two different days is one continuous progression, not two separate histories. - Start a new exercise and Alspr estimates a working weight from a similar lift you already do. ON YOUR WRIST - Apple Watch app: start, log and finish a workout without your phone. - Your weight and rep targets on the watch, not just set logging. - A complication for your watch face. - Live Activities: current exercise, set and rest timer without opening the app. - Workouts sync to Apple Health, with heart rate from your watch. TRACK WHAT CHANGED - PR detection across weight, reps and volume. - Estimated 1RM curves over 30 days, 90 days, 6 months or all time. - Calendar view of every session with volume, sets and time. - Effort rating on each workout. TOOLS - Plate calculator. - 1RM calculator. - Rest timer and a built-in workout timer. - Program templates, free for everyone. Pick one and it becomes your split. - 260+ exercises, plus custom, bodyweight and timed movements. - Share a workout card, or put your stats over a photo or video. Works in the gym with no signal. Everything logs offline and syncs when you're back. FREE TO START Unlimited workouts, routines and custom splits, with 90 days of history. Program templates, the plate and 1RM calculators, the rest timer, the Apple Watch app and Health sync are all free. PREMIUM Full history, progress charts, PR celebrations, adaptive targets, per-set notes and RPE, and CSV export. Subscriptions auto-renew unless cancelled at least 24 hours before the current period ends. Manage or cancel in your App Store account settings. Built for lifters who train with data. Privacy Policy: https://alspr.com/#privacypolicy Terms and Conditions: https://alspr.com/#terms