Auto Progression in Volym – The Smart Way to Keep Improving

I originally built Auto Progression for myself because I kept falling into the same pattern—going to the gym, lifting the same weights, doing the same reps, and not really progressing. It was easy to stick with what felt comfortable, especially on off days. But with Auto Progression turned on, I had clear targets to aim for, even when I wasn’t feeling 100%. It kept me accountable, ensuring I was always improving, even if just by a little.

Some days, you’ll feel unstoppable and smash your targets. Other days, you’ll feel completely off—and that’s okay! Auto Progression adapts to your performance, ensuring that you’re not just mindlessly adding weight when your body isn’t ready for it.

What Is Auto Progression?

Auto Progression is built around the principles of Progressive Overload —the key to making continuous strength and muscle gains. By gradually increasing weight, reps, or intensity, your body is forced to adapt and improve over time. Auto Progression takes this concept and automates it, ensuring you're always working towards realistic yet challenging goals.

Auto Progression is your built-in training partner, ensuring that you consistently challenge yourself. Instead of simply showing you what you did last time, it sets a target based on your chosen focus:

• Hypertrophy (muscle growth)
• Strength (pure power)
• Endurance (stamina and high-rep work)

Each exercise comes with a pre-calculated rep range, optimized for its type, equipment, and your selected focus. For most people, Hypertrophy will likely lead to the best results.

How to Enable Auto Progression

1. Start any session or routine (Auto Progression isn’t available for empty workouts).
2. Below the timer, you’ll see a box labeled Auto Progression with the status Off.
3. Tap it to open a dialog and select your progression type (Hypertrophy, Strength, or Endurance).
4. That’s it! Your previous numbers are now replaced with targets, guiding you to push just a little further each time.

How Progression Works

Progression isn’t just about constantly adding weight. In fact, progressive overload—the foundation of strength and muscle building—requires a structured approach to increasing intensity. Learn more about How to Implement Progressive Overload and why gradual increases are key to long-term success.

Progression isn’t just about constantly adding weight. Auto Progression takes a smarter approach. After each set, you’ll be asked if you overshot or undershot the target. If you consistently go above the target, Volym will adjust and increase your future goals faster. If you struggle to hit the numbers, the app will slow down the progression to keep things manageable.

A Sustainable Approach to Progression

Here’s the reality—you won’t always progress every session. Your body needs time to recover and adapt. That’s why it’s a good idea to take a deload week every 6-12 weeks, where you intentionally lower intensity to let your body rebuild. If you’re following a structured program, deload weeks are often planned in advance to prevent burnout and injury.

Customizing Your Progression

By default, Volym sets a rep range for each exercise, displayed just below the exercise name. But if you want full control, you can:

• Tap the three dots next to the exercise name.
• Select Progression Targets.
• Set your own rep range and weight increments.

This way, Auto Progression adapts to your goals while keeping you accountable. No more guesswork, no more stagnation—just steady, measurable progress.

Ready to Level Up?

Turn on Auto Progression in Volym and start making real progress. No more plateaus—just consistent gains, tailored to you!