What is this?
Instead of prescribing a fixed number of reps or a specific weight, the Workout Builder allows you to set rep ranges (e.g., "8-12") and weight ranges (e.g., "20-25 kg") for each set. This gives clients a target window to work within rather than a single exact number, supporting autoregulated training approaches.
Why is it useful?
Not every training day feels the same. A client's strength and energy levels vary based on sleep, nutrition, stress, and recovery. Rep ranges and weight ranges accommodate this variability by providing a band of acceptable performance. If a client feels strong, they work toward the higher end. If they are fatigued, the lower end is still a productive training stimulus. This approach is also fundamental to many periodisation models, including daily undulating periodisation and autoregulation.
Step-by-Step Guide
Setting a Rep Range
- Open the Workout Builder and locate the exercise and set you want to configure.
- Click on the Reps field for the set.
- Instead of entering a single number (e.g., "10"), enter a range using a hyphen (e.g., "8-12").
- The set now displays "8-12" in the reps column.
- In the mobile app, the client sees this range and logs the actual reps they completed.
[Screenshot: Reps field showing "8-12" as a rep range]
Setting a Weight Range
- Click on the Weight field for the set.
- Enter a range using a hyphen (e.g., "20-25").
- The set now displays "20-25" in the weight column, with the unit (kg or lbs) based on your settings.
- The client chooses a weight within this range during their workout and logs the actual weight used.
[Screenshot: Weight field showing "20-25" as a weight range]
Using Percentages
For percentage-based programming (common in strength and powerlifting programmes):
- Enter the percentage value in the weight field (e.g., "75%").
- This indicates the client should use 75% of their one-rep max (1RM) for that exercise.
- Clients need to know their 1RM to calculate the working weight.
[Screenshot: Weight field showing a percentage value]
How Clients See Ranges in the Mobile App
When a client opens a workout with rep or weight ranges:
- The prescribed range is displayed alongside the input fields.
- The client enters the actual reps and weight they used during the set.
- The logged values are stored and available in progress reports, while the prescribed ranges remain visible for reference.
Things to Note
- Rep ranges encourage clients to train with appropriate intensity rather than fixating on a single number.
- Weight ranges are particularly useful during the first few weeks with a new client when you are still calibrating their working weights.
- Percentage-based prescriptions require clients to have established baseline strength numbers (1RM or estimated 1RM).
- Both the prescribed range and the actual logged values are stored, so you can review whether clients consistently hit the top, middle, or bottom of the range.
- You can mix fixed values and ranges within the same exercise. For example, fixed weight with a rep range, or fixed reps with a weight range.
FAQs
Can I use rep ranges and weight ranges on the same set? Yes. You can set both a rep range and a weight range for the same set, giving clients full autoregulation control.
How do ranges appear in progress reports? Progress reports show the actual logged values. The prescribed ranges are available as reference but the tracked data reflects what the client actually performed.
Can I set a rep range like "AMRAP" or "Max"? For sets where the client should perform as many reps as possible, consider using a failure set type rather than a rep range. You can also enter a minimum target (e.g., "8+") to indicate at least 8 reps with more if possible.
Do ranges work with all column types? Ranges are supported for Reps and Weight fields. Other fields like Tempo, RPE, and Rest use fixed values.