Autoregulated Training

Who it’s for

You want a program that adapts to how you feel rather than forcing a fixed calendar.

How it works

Every session starts with a single check-in question on readiness, and your answer determines today's effort ceiling. This is a deliberate alternative to popular menstrual phase matching: researchers in the field explicitly call phase-based programming unsupported by evidence, finding no impact of cycle phase on muscle protein synthesis. The body responds to current stress, not a calendar date.

Weekly layout

How load increases

Feeling good — work with 1 rep in reserve. Average — 2–3 reps in reserve. Poor — half the sets and light weight, but the session still happens. Increase weight when a set feels lighter than planned, not on a schedule.

Deload

Based on performance, not the calendar: two consecutive weeks without progress means dropping volume by one-third.