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How to Track Progressive Overload in a Plain-Text Log (kg Examples)

By Twaka team ·

The short answer: write every working set as one line, like Bench press 3x8 @ 60kg. Before your next session, read last time's line for that lift. Then beat it in one small way: a rep first, then a little more kg. That's progressive overload, tracked. You don't need a spreadsheet. You need a consistent log and one rule per lift.

What progressive overload actually means

It means doing a bit more over time. More reps, more weight, or more sets. If the numbers in your log slowly go up, you're overloading. If they sit still for weeks, you're not.

The catch is you can't see that without a log. Memory is bad at this. You'll swear you did 62.5 kg last week when it was 60.

Step 1: write the set the same way every time

Pick one format and stick to it:

Exercise  sets x reps @ weight, note
Bench press 3x8 @ 60kg

If the reps changed across sets, list them:

Bench press 60kg: 8, 8, 7

That last set matters. It's the bit you'll try to beat next time. Our shorthand guide has more formats you can copy.

Step 2: read last time before you start

This is the step most people skip. Before your first working set, look at what you did last time for that lift. Then decide what you're going to beat.

On paper, that means flipping back a few pages. In Twaka, when it recognises a lift as you type, last time's sets show up underneath. You see the target before you lift.

Step 3: use one rule per lift

The simplest rule is called double progression. You work in a rep range. Add reps first. When you hit the top of the range on every set, add weight and drop back to the bottom.

It's the same rule our training plan generator uses: when you hit the top of the range on every set with good form, add a little weight next session and start again at the bottom.

Here's what four bench sessions look like in a plain-text log, with a range of 8 to 10 reps:

Week 1  Bench press 60kg: 8, 8, 8
Week 2  Bench press 60kg: 9, 9, 8
Week 3  Bench press 60kg: 10, 10, 10
Week 4  Bench press 62.5kg: 8, 8, 8

Week 3 hit the top on every set. So week 4 adds 2.5 kg and goes back to 8 reps. Then you climb again.

This isn't just gym lore. The American College of Sports Medicine's position stand on progression says the same thing: once you can do one or two reps more than your target with the current load, add 2 to 10% to the load. Going from 60 kg to 62.5 kg is about 4%.

Use the smallest jump your gym has. For many people that's 2.5 kg on a barbell. For dumbbells it might be 2 kg per hand, or you might add reps for longer.

What counts as progress besides weight

Weight on the bar is the obvious one, but it isn't the only one. You're still progressing if you:

  • Did more reps at the same kg.
  • Did the same reps with cleaner form.
  • Added a set at the same weight.
  • Did the same work and it felt easier. Write a short note like "easy" or "@7" so you can see it later. More on that in how to log RPE.

Write it down either way. A plain note like "same weight, way smoother" is real progress data.

Two numbers that help you see the trend

Single sessions are noisy. Two simple numbers help you see past one bad day.

Estimated 1RM. Take a hard set and run it through the Epley formula. 100 kg for 5 reps comes out at about 116.7 kg. If your estimate creeps up over a few weeks, you're getting stronger, even if the sets look different. Try your own sets in the one rep max calculator, and see how to calculate 1RM in kg for the details.

Weekly volume. Sets × reps × kg, added up for the week. The sample in our weekly volume calculator is 5,920 kg across 87 reps. If that total creeps up while your sessions stay sensible, you're doing more work. The full method is in how to calculate weekly training volume.

Neither number is the whole picture. Use them to check the trend, not to judge one session.

When progress stalls

It happens. A few honest checks before you change anything:

  • Is the log consistent? Same exercise name, same format, same unit. Otherwise you're comparing apples to pears.
  • Did you skip sessions? Gaps show up in the log. Count them.
  • Is the jump too big? Try a smaller one, or add reps for longer before adding kg.

If you've stalled for a while, a planned easier week can help you reset. See how to log a deload week.

Doing this in Twaka

Twaka is a training log you write in plain English. You type the set, like Bench press 3x8 @ 60kg, and it reads the sets, reps and kg. When you start a lift, last time's sets show underneath. One page a day keeps each session in one place, with a calendar to jump back. At the end, your recap shows how each lift moved since last time.

That covers steps 1 and 2 for you. Step 3, the rule, is still yours.

Frequently asked questions

How do I track progressive overload?

Write every working set the same way, like Squat 3x5 @ 100kg. Before each session, read last time's line for that lift and plan to beat it by a rep or a small jump in kg.

What counts as progress besides adding weight?

More reps at the same weight, an extra set, cleaner form, or the same work feeling easier. Log a short note so you can see it later.

What is double progression?

You work in a rep range, like 8 to 10. Add reps until every set hits the top of the range. Then add a little weight and start back at the bottom.

How much weight should I add each time?

The smallest jump your equipment allows. For a barbell that's often 2.5 kg. If you can't add weight, add a rep instead.

Do I need an app to track progressive overload?

No. A notebook works if you check it before every session. An app helps because it shows last time for you, so you don't have to flip back.

Make last time the first thing you see

The whole trick is reading last time before you lift. Twaka is a plain-English training log for iPhone, now on the App Store. You need Twaka Pro to use it: US $49.99 a year or $7.99 a month, and local prices vary. New subscribers may get a 7-day free trial. Download Twaka on the App Store.

General training information, not medical advice.

Sources

Keep your training log in plain English

Twaka is a training tracker for iPhone. You write "3 sets of 10 at 60kg" and it keeps the sets, weights and progress for you. It's on the App Store.

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