How VRTO determines your training weights
VRTO uses the information you provide during your workouts — such as reps completed, difficulty rating, and whether you hit or missed the prescribed rep targets — to calculate the right loading for your next session.
Each exercise includes:
Suggested weight ranges
Progression targets
Technique cues
Intensity guidelines (e.g., RIR, rep targets, tempo)
As you train, VRTO builds a personalised performance profile for every lift in your program.
How VRTO adjusts your progression over time
VRTO uses progressive overload principles to help you get stronger, build muscle, or improve fitness depending on your goal.
Your progression adapts based on:
Whether you hit your rep targets
How difficult the sets felt
Your consistency across sessions
Your recovery and weekly check-in feedback
Missed or incomplete workouts
Your selected training variant (3/4/5-day split)
If training is going well
VRTO may recommend:
Increasing weight
Increasing reps
Adding a progression week
Maintaining workload if appropriate
If training feels too difficult
VRTO may adjust by:
Reducing weight
Reducing reps
Modifying intensity
Adjusting future progression blocks
How VRTO keeps you progressing automatically
As you log workouts, VRTO learns how you respond to each phase of training.
VRTO will:
Track your top weight and rep performance for every lift
Recognise personal bests
Smoothly progress your loads week-to-week
Flag when an exercise needs regression
Maintain technique quality by preventing jumps that are too large
Suggest smaller progressions when recovery is low
This ensures your training stays challenging but sustainable.
How to get the best weight recommendations
VRTO’s weight guidance improves the more consistently you log your workouts.
To optimise your progression:
Log every set honestly
Include reps, RIR, and any missed targets.
Follow the prescribed rep ranges
VRTO uses this data to fine-tune your next sessions.
Complete your weekly check-in
VRTO uses your recovery, fatigue, and consistency to adjust programming.
Use the same equipment where possible
Stability in equipment choice helps VRTO maintain accurate progression.
When VRTO may recommend adjustments to your plan
If your data shows:
Frequent missed sessions
Difficulty hitting rep targets
Sudden drops in strength
Ongoing fatigue or poor recovery
Time limitations
…VRTO may suggest:Switching program variants (3/4/5-day)
Shorter workouts
Lighter progression weeks
A more appropriate program for your current capacity
This ensures progress never stalls due to life circumstances.
When to use this article
You’re unsure how VRTO chooses your weights
You want to maximise progression each week
You’ve hit a plateau
You're recovering poorly