How FORMA handles it
Progressive overload just means adding a little each session, more weight, a rep, or a set, and keeping a record so you know what to beat next time. FORMA handles that two ways. Pick one of 16 ready-made programs and it runs the real protocol for you: the percentage waves in 5/3/1, the linear jumps in StrongLifts 5x5, plus Starting Strength, GZCLP, nSuns, Reddit PPL, PHUL, and PHAT. It logs each set and keeps a streak so you can see whether you actually showed up.
The progress side is where the overload becomes visible. Every lift you log feeds per-lift strength standards, so you can see where your squat or bench sits for your bodyweight instead of guessing. If none of the named programs fit, the Lock In builder writes a plan around your goal, equipment, and days per week in about a minute, and you progress that the same way. All of it is free, with no feature locked behind a subscription.
Where it's not the best fit
FORMA runs each program's standard progression, so if you want to hand-build your own periodization or fine-tune every set and rest timer, a plain spreadsheet still gives you more room to tinker. The strength standards are population estimates meant as a reference point, not a precise ranking. And saving your lift history and streak works best once you make a free account, since that's what your progress is tied to.
Frequently asked questions
Is FORMA really free for tracking progressive overload?
Yes. The programs, progress tracking, strength standards, and the Lock In plan builder are all free with no feature paywall. There's an optional Premium of about $12 a month that removes ads and helps fund the project, but it doesn't unlock any features.
Which progression programs does it include?
16 ready-made ones with their real protocols, including 5/3/1, StrongLifts 5x5, Starting Strength, GZCLP, nSuns, Reddit PPL, PHUL, and PHAT. There are bodyweight and home-dumbbell options too, so you can run linear progression without a full barbell setup.
How does it handle the overload automatically?
When you run a named program, FORMA follows that program's rules, linear weight jumps on StrongLifts or percentage waves on 5/3/1, and shows the target for each set. You log what you hit, it keeps your streak, and the strength standards show where your numbers sit as they climb.
What if I don't want a rigid template?
Use Lock In. Tell it your goal, your equipment, and how many days you can train, and it builds a plan in about a minute. You still get set logging, streaks, and strength standards, just without committing to a named program.