Progressive Overload Principles
Progressive overload is the foundation of all strength training — to build muscle and strength, you must systematically increase the training stimulus over time. There are several ways to progress: add weight (the most obvious — increase load by 2.5–5kg for upper body, 5–10kg for lower body when you can complete all prescribed reps), add repetitions (stay at the same weight but do more reps per set, e.g., 3×8 → 3×10 → 3×12 before increasing weight), add sets (increase volume from 3 sets to 4), decrease rest periods (compress recovery between sets from 90 to 60 seconds), or improve technique (better form at the same weight recruits more muscle fibres). For beginners, aim to add weight every session (linear progression). Intermediate lifters may progress weekly (weekly periodization), and advanced lifters may need monthly cycles. The Workout Builder lets you save workout templates and track progression — building toward your next target. When exporting to Garmin JSON format, the device will guide you through each exercise with the prescribed sets and reps, making it easy to focus on execution rather than remembering your program.
Build Garmin Strength Workouts — Free Tool
Garmin Connect's built-in workout builder is slow and requires multiple page loads. This tool lets you design a full strength session in under a minute and download a JSON file that imports directly — no account needed, no data sent to a server.
What is a Garmin workout JSON file?
Garmin Connect uses a specific JSON schema to describe structured workouts. Each exercise is a RepeatGroupDTO containing ExecutableStepDTO objects for the active set and rest period. The file specifies exercise category, name, rep count or duration, weight, and rest time per set.
Supported Garmin devices
Imported strength workouts work on Garmin Forerunner 955/965, Fenix 7/8, Epix (Gen 2), Instinct 2, and all other devices with the Garmin strength training activity profile. Once imported, the workout is pushed to your watch via Garmin Connect Mobile or the Connect IQ store sync.
Weight tracking
If you enter a weight value, it is included in the workout step and will display on your watch during the set. Garmin also logs the weight in your activity history, making it easy to track progressive overload over time.