Progression & Your Numbers
How targets move, strategies, PRs, Strength Score, and volume.
- How Kenso picks your weights
Kenso works out a target weight and rep count for every set before you log it, based on your last session and the strategy on that exercise.
- The 12 progression strategies, explained
What each of Kenso's progression strategies does, in the app's own words, from Double Progression to Manual.
- Changing the progression strategy for one exercise
Swap how a single exercise progresses from its card's Strategy panel, including the Main lift toggle and Top Set + Backoff's customize panel.
- Why did my target weight go down?
The usual reasons a prescribed weight drops instead of climbing: deloads, a tough prior session, an auto-regulated strategy, or a manual change.
- Deloads
How the per-exercise and whole-session Deload toggles reduce your targets and pause progression, plus automatic deload weeks.
- Top Set + Backoff
How the Top Set + Backoff strategy works, and what each field in its Customize panel controls.
- 5/3/1 (Wendler)
How Kenso runs the 5/3/1 program, why it's a whole-program setting, and how Training Max is set and updated between cycles.
- Plate Calculator
Set your bar weight and available plates in Settings, then toggle the plate breakdown on while logging a barbell weight.
- Personal Records and e1RM
Where to see your PRs, how to switch between best weight and estimated one-rep max, and why the e1RM tab is Pro-only.
- Strength Score
How your Strength Score is built, what its three views show, and why thin training history widens uncertainty instead of moving the number.
- The Performance page
What each card on the Performance page shows, from Strength Score and Muscle Balance to Signals, Top Improvements, Records, and Training Trends.
- Volume landmarks (MEV / MAV / MRV)
How the Muscle view classifies your weekly training volume per muscle against research-based volume bands.
- The Effort dial
What the Home screen's Effort dial measures, what feeds it, and how a connected Whoop can set the number instead of your logged training.
- Auto-Progress cycles
How a program's Auto-Progress setting scales volume and intensity over a multi-week cycle, and what its Mode, Pace, Scope, and duration options do.
- Exercise and muscle detail pages
What the exercise detail page's set-quality breakdown and the muscle detail page's volume chart and drivers show, and how to reach each.
- Rep ranges
The canonical rep ranges Kenso offers per exercise, and how to set a custom range instead.