Protocol
A simple framework for recording controlled, high-effort strength training. It is a tracking guide—not a prescription, guarantee, or substitute for qualified coaching or medical advice.
What TENSION tracks
Time under tension (TUT) is the amount of time a working set lasts. TENSION combines that time with the load you used and your own effort note to create a useful training record. It does not diagnose readiness, prescribe a workout, or measure health outcomes.
Before a set
- Choose a movement you can perform with controlled technique and suitable equipment.
- Select a manageable load based on your experience and current condition.
- Set up the exercise, check the machine or equipment, and make sure you can stop safely.
- Consider a warm-up where appropriate for you and the movement.
During a set
Start the timer when the working set begins. Move deliberately, maintain as much control as you can, and prioritize safe form over a timer, target, or prior result. Stop if technique deteriorates, you experience pain, dizziness, unusual shortness of breath, or anything that feels unsafe.
After a set
Save the load, time under tension, and a short effort or notes entry. Over several sessions, use the history to understand your own response and to make gradual, sensible adjustments. Progress is individual; the app does not promise a specific outcome or timeline.
About high-effort training
Some users choose lower-volume, high-effort approaches. Others use TENSION within a broader program. Both are valid contexts for a tracker. Do not assume that a training method is universally appropriate, safer, or more effective for every person. If you are new to resistance training or have a health concern, seek qualified guidance before changing your routine.