smart overload

intelligent progressive overload

Smart Overload is our smart progressive overload feature – baked right into Overload Workout’s core. Built to keep your workouts effective and challenging. 

Powered by custom ML models, it adapts to your real-world ups and downs, making sure you keep progressing without burning out or getting stuck.

This isn’t just another “add 2.5kg every week” feature. Smart Overload looks at your actual performance, understands context (bad days, missed sessions, injuries, life in general), and tweaks your training so you’re always moving forward with purpose.

How smart overload helps you

Smart Overload can work in two modes, depending on how hands-on you want to be:

  • Guided Mode: You get personalised recommendations. What to approve every change? You’re the boss. Smart Overload suggests, you decide. It’ll take into account your decision for the future.
  • Autopilot Mode: Prefer to let the system do the heavy lifting? Smart Overload will automatically adjust your program, so you can just show up and train. You might not even notice you’re lifting 5kg extra for Bicep Curls (and that’s the point).
 

Here’s what Smart Overload can do for you:

  • 🏋️‍♂️ Smart Weight Adjustments: If you’re crushing your sets, Smart Overload will suggest (or make) increases to your weights or volume. If your form is slipping, it’ll hold off and focus on safer progressions.
  • 📈 Progressive Overload, the Intelligent Way: It knows when to push you, and when to ease off. If you’re stuck or struggling, it’ll recommend backing off or changing things up – not just piling on more weight.
  • 🔄 Volume Tweaks: For hypertrophy training, it can adjust sets and reps to boost your gains, even if it’s not the right time to go heavier.
  • ⏱️ Rest Recommendations: If you’re not recovering enough between sets, it’ll suggest longer rest so you can get the most from every session.
 

Smart Overload is always learning from your recent workouts – weights, sets, reps, and how long you train – and uses that data to make decisions tailored to you.

How does it actually work?

  • Context-Aware: It understands the difference between an off day and a real plateau. No knee-jerk reactions, just smart, long-term thinking.
  • Decision Engine: Looks at your trends, not just single sessions. Are you consistently hitting targets? Time to ramp up. Struggling? Time to adjust.
  • Personalised to You: No cookie-cutter advice. Every recommendation is based on your unique training history.

Privacy: Always yours, never ours

Privacy is at Overload Workout’s core. We take your privacy seriously – and honestly, we aren’t interested in what you lifted the other day. That’s your business, not ours.

  • On-device first: Sensitive data like heart rate and calories never leave your device. We process as much as possible locally, right on your phone.
  • Minimal Data Sent: Only the essentials: weights, sets, reps, duration, etc.  are sent to us.
  • No tracking or selling: We don’t collect anything beyond what’s needed to make your training work. We never sell your data, ever.
 

Features like Smart Overload are always opt-in. You have to explicitly tell us you want to use them and give permission to process your data for that specific feature. No hidden switches, no sneaky stuff – you’re in control.

You can learn more about how workout data is used for Smart Overload and across our services here.