Progression.
How weights and volume move week to week.
How does progression work? +
Finish a workout and CheckFit sets next week's targets automatically. Hold a weight and your rep goal climbs — 10 reps this week means 11 next. Hit the top of the rep range on every set and the weight goes up, with reps reset to the bottom of the range.
What does RIR mean? +
Reps in reserve — how many clean reps you leave in the tank. If a set says 1 RIR, stop one rep short of failure. Early weeks run more RIR, and it tightens as the block builds.
Why did the weight on a lift go down? +
If you land under the rep range two sessions in a row, CheckFit pulls that lift back about 10% so you can rebuild momentum. It's per-lift — the rest of your program keeps progressing.
What is a deload week? +
The final week of each block cuts volume roughly in half at the same weights, with high RIR. You recover, then start the next block fresh.
When do my numbers update? +
The moment you finish a workout. Next week's targets are written immediately from what you logged.
Why did my rep target reset to the bottom of the range? +
You hit the top of the range on every set, so the weight went up. The climb starts again at the new load — that's the system working.
Why didn't the weight increase this week? +
You're mid-range. Reps climb first; the weight moves when you own the top of the range on every set. Chasing the extra rep IS the progression.
How big are the weight jumps? +
About 5 lb on big compound lifts, 2.5 lb on isolation work, snapped to weights that actually exist on your equipment.
Do bodyweight exercises progress? +
Yes — the rep range itself climbs as you master it. Add external load on moves like pull-ups and dips and they progress by weight like everything else.
How do assisted machines progress? +
Backwards, on purpose: progress means less assistance. The target assist drops as you get stronger until you don't need it.
Does my feedback actually change the program? +
Yes. At the end of each week your ratings adjust per-exercise volume for the next one, and consistently bad joint stress flags an exercise to swap.
Can I run the same block again instead of progressing? +
You don't need to — the next block rebuilds from your current strength, which is what repeating a block is trying to approximate anyway.
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