XP, levels and Strength Leagues in PRGRES

By training. Each completed set earns 10 XP, each exercise 25 XP and finishing a workout 100 XP, with bonuses for personal records (50 XP each), streaks, workouts of an hour or more, logging RPE on every set, new exercises, achievements and challenges. A 60-minute workout with 5 exercises and 18 sets earns at least 435 XP.

After each workout, PRGRES shows what earned the XP, line by line. Logging a past workout or importing your history counts too. A personal record needs an earlier set to beat, so the first time you log an exercise sets a baseline, not a record.

Levels have no cap. Each band of levels has a title, from Newcomer (levels 1–4) through Athlete (20–24), Master (50–54) and Olympian (level 100) to Transcendent beyond it. Level 2 takes 200 XP, level 10 takes 10,439 XP and level 50 takes 220,486 XP.

The XP to reach level n is 200 × (n − 1)^1.8, so each level takes a little more than the one before.

Every day PRGRES picks two challenges, and every week one, from a rotating pool. Daily ones include completing a workout, 10 or 15 sets, 2,000 or 5,000 kg of volume, 3 or 5 different exercises, RPE on every set, or a new personal record, for 40 to 75 XP. Weekly ones include 3 or 5 workouts, 50 sets, 20,000 kg of volume, 3 personal records or 2 exercises you've never done, for 100 to 250 XP. Weekly challenges reset on Monday.

Limited-time events run on top of them. The first, 12 Sessions in January, asks for 12 workouts from January 1 to 31, 2027, and pays 500 XP and a limited New Year 2027 badge, once. The teaser shows in the app from December 18. Event badges sit beside the 56 achievements and don't count toward them.

There are 56 achievements in 8 families: workouts completed, total volume, personal records, workout streak, sets completed, exercises explored, early bird and night owl. Each family has 7 tiers, Iron, Bronze, Silver, Gold, Platinum, Diamond and Grandmaster. Workouts, for example, go from your first workout to 1,000, and streaks from 3 days in a row to every day for a year. Each achievement you unlock adds 75 XP.

Seven tiers, from Iron to Grandmaster, for each of bench press, squat and deadlift. Your tier comes from your best estimated one-rep max (Epley formula) as a multiple of your bodyweight: Gold is 1.25× bodyweight on bench press, 1.5× on squat and 1.75× on deadlift. You're measured against these standards, not ranked against other people, and the leagues need your bodyweight to work.

Multiples of bodyweight, for your best estimated one-rep max. A lifter who weighs 80 kg reaches Gold on bench press at a 100 kg estimated max.

Each lift has its own tier. If you haven't logged the barbell lift itself, PRGRES estimates your tier from a close equivalent, such as a machine chest press, and labels it “Estimated from” that exercise. The one rep max calculator uses the same Epley formula.

Yes. Each workout an import adds earns its base XP: 100 for the workout, 10 per working set, 25 per exercise and 30 if it ran an hour or more, with no streak, PR or time-of-day bonuses. Workouts already in your History are skipped and earn nothing, achievements the import unlocks pay as usual, and your first import adds a one-time 50 XP. Switching from another app? The import guide has the steps for Strong, Hevy and others, and all features lists everything else PRGRES does.