The Squatly method
What your coach reads — and what it does next.
Every answer the coach gives is built from your training. Four signals drive it — here is what they are and how your coach turns them into your next move.
Last updated: June 2026
e1RM — your strength, estimated every session
Every top set becomes an estimated one-rep max: one number for how strong you are today, no max-out required. The trend is what the coach reads — a line that climbs is the plan working, and the coach acts on it while there's still room to push.
- Charted per lift, per session — one line you can read at a glance
- You see the climb in weeks, not months
No max-out required · estimated from your top set
Re-estimated as you log
Bench e1RM · 12 weeks
Weekly volume, kept in the productive zone
Growth follows working sets. Squatly counts yours per muscle group, every week, and shows where each one landed against its productive zone — below it means room to grow, above it means fatigue without return.
- Per-muscle set counts, tracked automatically from your log
- Zones are set per muscle group — not one number for everything
Counted from your log · per muscle group
Tracked against its own zone
In the productive zone
Push
Pull
Legs
below target
Fatigue signals, before they cost you
Hard training accumulates. Squatly watches every lift for the signature — effort creeping up while the output stays the same — and flags the ones costing more than they return, so the coach can trim a set or rotate a lighter variation and keep them progressing.
- Per-lift signals — effort creeping up, reps falling short
- The coach reads the same signals when it answers you
Watched per lift · the read behind every adjustment
Watched for the signature
2 active fatigue signals
Stay ahead of it — your coach trims a set or rotates a lighter variation so these accessories keep pace with your pressing.
Score up 3 — back volume moved into the productive zone and consistency held at four sessions.
What moves the needle
Weekly sets are landing in the productive band across most groups.
Pressing effort eased at the same loads — room to add weight.
Four sessions a week, four weeks running.
Push is outpacing pull — add a back day to close the gap.
The Squatly Score — your training, in one number
Volume, intensity, consistency, balance — four components, weighted into a 0–100 score that moves when your training moves.
- Four components, each with a weight you can see
- Names the biggest lever: the one change that moves it most
- Calibrates over your first workouts instead of guessing
| Component | Weight |
|---|---|
| Volume | 30% |
| Intensity | 25% |
| Consistency | 30% |
| Balance | 15% |
One score, four weighted parts
The principles behind the signals
The signals above are the surface. Underneath them are a handful of training principles the coach applies on every set. Each one has its own page — the thinking, named plainly, tied to what the coach does.
- 01Progressive overloadHow strength is actually driven — and the small change the coach makes set to set to keep it moving.
- 02Training volumeWhy working sets per muscle are the dial that matters, and how the coach keeps each one in its productive zone.
- 03PeriodizationHow a program becomes phases over weeks — building, peaking, recovering — so the work lands when it counts.
- 04DeloadsReading the fatigue signals early and timing a lighter week so the next block of progress lands clean.
- 05Estimated 1RMHow one top set becomes a strength number you can track session to session — and watch climb.
What the coach does with all of it
Take a working set that’s getting easy. Your bench has held at 185 × 5 for three weeks — same load, same reps — but the effort behind it has eased from RPE 8.5 to 7. The e1RM line is climbing.
Read together, those signals say the same thing: there’s room to push. So the coach moves first — it proposes 190 on the bar Monday, shows the trend behind the call, and waits for your decision. Accept, edit, or reject: every change to your training is yours to make.
Every call is yours to make
Proposal — add weight
The questions behind the numbers
How each signal is computed, read, and turned into a call — answered plainly.
- 01How is e1RM calculated?
- Squatly estimates a one-rep max from your top set with the Epley formula — weight × (1 + reps/30) — so a 205 lb set of five estimates to about 239 lb. The estimate is charted per session, so you watch your strength move in real numbers without ever testing a true max.
- 02What does the Squatly Score measure?
- A 0–100 summary of your recent training across four components — Volume (30%), Intensity (25%), Consistency (30%), and Balance (15%) — combined as a weighted geometric mean. The weights are fixed and visible. Below five logged workouts it builds your profile rather than guessing.
- 03Is the Squatly Score a readiness score?
- It's a training score, not a recovery score. It's computed from the work you actually log — volume, intensity, consistency, and balance — and it names the component that will move it most, so you always know the next lever to pull.
- 04How many sets per week should I train a muscle?
- There's no single right number — it depends on the muscle and on you. Squatly tracks your weekly sets per muscle group against published volume landmarks, shows each group against your productive zone, and flags the ones below or above it.
- 05How does the coach decide to add weight?
- It watches the effort behind your sets, not just the weight on the bar. When the same load — say 185 × 5 — keeps getting easier and your RPE drifts down, that headroom is the signal to move up. The coach proposes the next load, shows the trend behind the call, and waits for you to accept, edit, or reject it.
Built from your training
Watch your own lifts climb.
The same four signals, reading your log set by set.