How does progression cue logic in the BWS+ app?

Progressive overload is one of the key principles behind building muscle. In simple terms, it means gradually increasing the demand placed on your muscles over time so they continue to grow.

In the BWS+ app, your progression cues are designed around this exact concept, helping you apply progressive overload in a simple and structured way without needing to overthink it.

---

How progression cues work

Each week, the app looks at how you performed in your previous workout and compares it against the individual exercise's rep range.

From there, it gives you a clear recommendation for your next session:

1. If you hit the top of the rep range

• The app will suggest:
  • Increase weight
  • Lower your reps slightly

This means you're ready to make the exercise more challenging.

---

2. If you’re within the range but didn’t hit the top

• The app will suggest:
  • Keep the same weight
  • Increase your reps

This helps you continue progressing before adding more weight.

---

3. If you don’t hit the lower limit

• The app will suggest:
  • Decrease the weight
  • Increase your reps

This ensures you're training within the intended difficulty and getting enough quality reps for growth.

---

Why this works

This system ensures you're always:

• Training within an effective rep range
• Gradually increasing difficulty over time
• Getting enough stimulus to promote muscle growth (hypertrophy)

All without needing to manually plan your progression.

---

Important notes

• Progression cues are based on your previous week’s performance, which is shown directly in the app for reference.
• Progression cues currently only apply to exercises that use external weights (e.g., dumbbells, barbells, machines).
  They are not yet available for bodyweight movements, but this is something we plan to support in the future.

• If you miss the same workout day across consecutive weeks, progression cues may not appear.

  In that case:

  • Stick with the same weight and reps as your last completed session
  • Then resume progressing normally once you're back on track