Know before you leave the rack if you beat your last session.
No more guessing if you lifted enough. Proload calculates live progressive overload effort as you log, awards 9 distinct personal bests, and optimizes recovery with OpenAI o3-mini coaching.
Know before you leave the rack if you beat your last session.
Lifters struggle with knowing whether they did enough to stimulate growth before stepping away from the bar. Proload solves this with real-time stimulus tracking and multi-dimensional PR detection.
Real-Time Progressive Overload Engine
Live % feedback on whether you beat last week
While logging sets, the engine compares current volume and reps against your previous session, displaying an active percentage gauge crossing the 100% threshold.
9-Dimensional Awards & PRs
Celebrate every single breakthrough
Tracks 9 distinct record types — from single-set tonnage and max weight to workout density, power output, and all-time volume milestones with golden badges.
Workout Power & Density Metric
Lifted weight per minute (kg/min or lbs/min)
Measures true training density by dividing total tonnage by elapsed workout time, revealing workout intensity beyond static weight.
Deep History & Epley 1RM Curves
Calculated via W × (1 + Reps / 30)
Interactive historical progression curves for weight, reps, and volume per movement, paired with accurate estimated 1-rep maximum gains over time.
Target volume auto-benchmarked from last session.
Power output, Strava sync, and awards tracked automatically.
Put your session on autopilot: see what's up next, eliminate gym math.
Athletes don't want cognitive load when fatigued. Proload streamlines your in-gym experience so you stay focused entirely on execution.
"Up Next" Routine Guidance
Turn-by-turn guidance with one-tap swaps
Follow saved or community workouts with pre-filled targets, a live "Up Next" queue, and the flexibility to swap or skip exercises when equipment is busy.
Visual Barbell Plate Calculator
No more tired gym math on heavy sets
A graphical diagram of the barbell collar showing exactly which Olympic plates (25kg, 20kg, 15kg, 10kg, etc.) to slide onto each sleeve.
Smart Rest Timer with Haptics
Vibration alerts between sets
Automatic countdowns run in the background with subtle haptic vibration notifications when your rest interval ends, keeping pacing locked in.
Flexible Set Tagging & Laps
Warm-ups, failure tags, unilateral & circuits
Dedicated tags for Warm-up, Till failure, Per side, and Bodyweight, alongside multi-round circuit lap segmentations.
Domain-Specific AI: Prescriptive Guidance, Not Generic Chatbots
Proload integrates OpenAI o3-mini directly into exercise science logic, tuning target volume and recovery to your exact lifting archetype.
AI Variations & Discipline Guidance
Powerlifter • Bodybuilder • Endurance
Analyzes your recent rep failure points to prescribe smart movement variations tailored to your archetype: low-rep heavy compounds for powerlifters, mechanical tension for bodybuilders, and circuit pacing for endurance.
Targeted Post-Workout Cooldowns
Automated stretches for muscles trained today
Most apps abandon you when the last set finishes. Proload inspects the focus areas and movements completed to produce custom post-workout stretches and mobility flows to down-regulate your nervous system.
AI Summaries & Creative Naming
Automated performance recaps with personality
Synthesizes session volume distribution, overload scores, and key highlights into smart recaps, alongside creative and memorable workout titles that make sharing training logs fun.
Explore community routines, share with clients, auto-sync to Strava.
Proload is built as an open strength ecosystem. Connect with coaches, explore battle-tested routines, and share your achievements directly to your social fitness graph.
Public Community Workouts
Routines for PPL, Upper/Lower, or Hypertrophy
Explore routines programmed by other coaches and athletes. Filter by split category, save them to your library, and start training immediately.
Creator Profiles & Sharing
Share routines with friends or clients
Public athlete profiles with creator bios, locations, and direct links to share workouts with friends or personal training clients.
Two-Way Strava Sync
Custom rich summaries & awards posted automatically
Seamlessly push strength sessions to your Strava feed with formatted lifted volume, earned awards, and exercise set breakdowns.
Macro Volume & Focus Distribution
Spot muscle imbalances across quarters
Visual distribution breakdown across muscle groups (Push, Pull, Legs) to fix structural imbalances before they cause plateaus.
Save community routines or track personal workouts.
Ready to guarantee progressive overload every session?
Download Proload for iOS or Android today, or log into the web companion to manage your workouts and explore the public exercise directory.