Progression suggestions tell you what to lift next. After each workout, Gript looks at the sets you logged — the weight, the reps, and how hard they felt — and works out whether you should add weight, add a rep, hold steady, or briefly back off next time.
Turn on progression
- During a workout, tap the gear button to open Workout Settings.
- Tap Progression.
- Turn on Progression Suggestions.
What you see during a workout
When Gript has a suggestion for a set, the weight and reps placeholders show the suggested values in your accent color, with a small badge on the field that changes — an up arrow for more weight, +1 for an extra rep, a down arrow for a back-off. Tap the badge to see the full reasoning: your last performance, logged effort, estimated 1RM, and why Gript suggests the change. From there, apply the suggestion or keep your previous numbers in one tap.
Suggestions are just placeholders — typing any value overrides them, and whatever you log is what counts.
After the workout
When exercises are ready to progress, the workout completion screen shows a Progression Calculated card. Tap it to see every suggested change for your next session while the workout is still fresh in your mind.
How the suggestions work
Gript uses RPE-aware double progression:
- Hit the top of your rep range at a comfortable effort → add weight and reset to the bottom of the range.
- Inside the range → add one rep at the same weight.
- Very hard session (RPE 9.5–10) → hold your current numbers and consolidate.
- Missed the bottom of the range twice at the same weight → back off around 5% to rebuild momentum.
- Light lifts progress by reps first — when the smallest weight jump would be a big relative increase (think dumbbell curls), Gript banks a couple of extra reps past your range before suggesting more weight.
- Very easy sets jump further — top of the range at RPE 6 or below suggests a double increment.
- Volume, not just load — when every set of an exercise felt comfortable and the weight is moving up, the completion summary also notes there's room for one more set.
- Fatigue check — if most of your session is holding or backing off, the summary suggests taking a lighter week.
Rep targets come from your routine's rep ranges. Training without a routine? Gript uses your best recent reps as the goal, so freestyle workouts get suggestions too. Only your heaviest sets progress — lighter ramp-up sets carry over unchanged — and if you don't log effort, Gript waits until you've matched your benchmark two sessions in a row before suggesting more weight. Logging effort is optional but makes suggestions noticeably smarter — a single comfortable session is enough to progress when Gript knows how hard it felt.
Style and weight increments
In Workout Settings → Progression you can tune how the engine behaves:
- Style — Conservative waits for easy sets before progressing, Standard suits most lifters, and Aggressive keeps pushing until you are close to failure.
- Weight increments — the smallest step used per equipment type (barbell, dumbbell, machine), set separately for kg and lbs.