How Mofilo's Progressive Overload System Works

What You'll Learn in 6 Minutes

• Why most people fail at progressive overload (hint - memory)
• How Mofilo shows your last performance automatically
• Setting up progression rules that actually work
• When to progress every workout vs every 4 workouts
• Weight vs reps vs both - what actually matters
• Knowing when to ignore the suggestions

No More Guesswork. Smarter Fitness. Real Results.

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The Memory Problem

Last week you benched 135. Or was it 140? Had to be 135 because that's what the bar looked like. Three months later, still doing 135x8 because you're guessing every workout.

This is why people plateau. Not because they don't work hard. Because they don't remember what they did.

Mofilo fixes this. Open the app, see exactly what you did last time. No searching. No scrolling. It's right there when you need it.

Beyond Memory - Automated Progression

Seeing your last workout is step one. Step two is knowing what to do next.

Create a progression rule for any exercise. Tell Mofilo "add 5 pounds to bench every 2 workouts." First bench session shows your previous - 225x8. Second session suggests - 230x8.

You decide if you're ready for 230. Maybe you had bad sleep. Stick with 225. Maybe you feel strong. Go for 235. The suggestion is a guide, not a command.

What The Research Actually Shows

Everyone talks about progressive overload, but most people get it wrong. They think you have to add weight every workout. Not true.

Plotkin's 2022 study compared two groups over 8 weeks [1]. One group added weight. Other group added reps. Both groups gained similar muscle and strength. The key wasn't HOW they progressed. It was THAT they progressed.

Chaves confirmed this in 2024 with beginners [2]. Load progression, rep progression, didn't matter. Consistent progression did.

The takeaway - pick a method and stick with it. Mofilo helps you do exactly that.

Setting Your Progression Frequency

Not everyone progresses at the same speed. Your squat might handle weekly increases. Your curls might need monthly. Here's how to decide.

Every Workout

For beginners on big lifts. Your nervous system is learning fast. Ride that wave. Squat goes 135, 140, 145, 150 weekly until it doesn't.

Every 2 Workouts

The sweet spot for most people. One session to own the weight, next session to increase. Works for intermediates who've passed the newbie gains phase.

Every 3 Workouts

When progress slows down. Smaller muscles, isolation exercises, or when you're approaching your genetic ceiling. Three sessions at 50-pound dumbbell curls before attempting 52.5.

Every 4 Workouts

Advanced lifters or anyone in a deficit. You're fighting to maintain, not gain. Four sessions to master before suggesting an increase.

Different exercises need different rules. We get that. Set them individually.

Progression Methods That Work

Weight Progression

Classic approach. Add 2.5, 5, or 10 pounds at your chosen frequency. Keep reps the same. Best for strength phases when you care about the number on the bar.

Rep Progression

Keep weight constant, add reps. Start at 135x8. Next time 135x9. Then 10, 11, 12. Hit your ceiling? Add weight, drop back to 8. Great for hypertrophy phases.

Double Progression

Both methods combined. Work up from 8 to 12 reps. Hit 12? Add weight, drop to 8. Repeat forever. Most bodybuilders train this way without knowing the name.

Cardio Gets Progression Too

Running 3 miles? Set a rule to add 0.25 miles every 2 runs. The app suggests 3.25 next time.

Biking 20 minutes? Add 2 minutes per workout until you hit your goal.

Treadmill at 6.0 mph? Increase by 0.1 mph every 3 sessions.

Same system, different metrics. Progress is progress.

Reading Your Progress Charts

Charts don't lie. If your bench press line is flat for 6 weeks, something's wrong. Either your progression rule is too aggressive or you're not following it.

Seeing the plateau visually hits different than feeling stuck. It forces honesty. Are you actually trying to progress? Or just going through the motions?

When to Override

Bad sleep? Skip the progression. Starting your period? Maintain. Stressed at work? Not the week to PR. Feel amazing? Jump ahead of the suggestion.

The algorithm sees numbers. You live in your body. You win when both work together.

Setting Up Your System

Week 1 - Just track. No rules yet. Establish real baselines, not ego lifts.

Week 2 - Add rules to compound lifts. Conservative frequencies. Small increments.

Week 3 - Add rules to isolation work. Even more conservative.

Week 4 - Evaluate. Hitting all suggestions? Maybe accelerate. Missing most? Slow down.

Month 2 - Your system is dialed. Follow it or adjust based on results.

Common Mistakes

Too aggressive too fast - Adding 10 pounds weekly to bench sounds good until week 3. Start conservative. You can always accelerate.

Same rule for everything - Your squat isn't your bicep curl. Different muscles, different rules.

Ignoring life stress - The app doesn't know you got 3 hours of sleep. You do. Act accordingly.

Never adjusting - If you miss suggested progressions 3 weeks straight, the rule is wrong. Change it.

No More Guesswork. Smarter Fitness. Real Results.

Download Mofilo. Backed by 2.8M+ Foods and 1,100+ Exercises.

Key Takeaways

• Previous performance shows automatically so you never guess
• Progression rules suggest increases but you make the final call
• Different exercises need different frequencies from every workout to every 4
• Weight, reps, or both all work if you're consistent
• Override when life happens because context beats algorithms
• Charts show the truth about whether you're actually progressing

Conclusion

Progressive overload only works if you actually do it. Most people don't because they can't remember what they did last time.

Mofilo remembers for you. Shows your previous performance. Suggests your next step. You decide what to do with that information.

Stop guessing. Start progressing.

FAQs

What if I can't hit the suggested weight?

Don't. Stick with your previous weight. If this happens repeatedly, adjust your rule to progress slower.

Can different exercises have different rules?

Yes. Every exercise gets its own rule. Squat every workout, curls every 4 workouts. Whatever works.

What about deload weeks?

Ignore suggestions during deloads. Your previous performance still tracks for when you're back.

Does this work during a cut?

Yes, but adjust expectations. Use longer frequencies (every 3-4 workouts) and smaller increments. Sometimes maintaining is winning.

What if I've been stuck for weeks?

First, check if you're actually following the suggestions. If yes and still stuck, either take a deload or try a different progression method.

References

[1] Plotkin D, et al. (2022). "Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations." PeerJ, 10, e14142.

[2] Chaves TS, et al. (2024). "Effects of resistance training overload progression protocols on strength and muscle mass." Int J Sports Med, 45(7), 504-510.

[3] Schoenfeld BJ, et al. (2017). "Strength and hypertrophy adaptations between low- vs. high-load resistance training." J Strength Cond Res, 31(12), 3508-3523.