A guide for incline trainer owners
How to Progress on a Total Gym-Style Incline Trainer
Progress on a Total Gym-style incline trainer by repeating a simple routine, tracking your reps and incline level each session, and increasing difficulty gradually — reps first, incline level second. Here's how that actually works in practice.
Start with a repeatable routine
Pick a small set of full-body movements that use the machine's incline and cables — a chest press, a row, a bicep curl, a tricep extension, a squat, and a core movement is a common starting point. The specific exercises matter less than repeating the same ones consistently, so you can actually tell if you're getting stronger.
Track reps, not weight
Unlike a barbell or dumbbell program, you're not adding weight plates. The two numbers that matter are how many reps you complete and what incline level you're training at. Write both down, or use an app that does it for you.
Add reps before you add incline
A simple, sustainable pattern: each time you complete your workout, add one rep next time. Keep doing that until you hit a target — 20 reps is a common benchmark — before you raise the incline level. Raising incline too early, before reps feel solid, is a common reason people plateau or lose consistency.
Raise the incline, then start again
Once you've hit your rep target at a given incline level, move up one level and drop back down to a lower, manageable rep count at the new level. This is the same climb-and-reset pattern, just one level higher. Over months, this is what turns "a machine in the basement" into visible strength progress.
How does SLED help with this?
This whole approach — reps first, incline second, repeat — is exactly what Way of SLED automates. It alternates two workouts, adds a rep automatically after each session, and tells you when it's time to raise your incline level, so you don't have to track any of this by hand.
Safety note: Way of SLED is not a medical product. Consult a physician or qualified healthcare professional before starting any new exercise program, especially if you have an existing injury or health condition. Read the full Medical Disclaimer.
Frequently asked questions
How do you progress on a Total Gym-style incline trainer?
Repeat a simple routine, track your reps and incline level each session, and increase difficulty gradually — adding reps first, then raising incline level once you've built up enough reps at your current level.
When should I raise the incline level?
A common approach is to raise the incline level once you can comfortably complete a target rep count, such as 20 reps, at your current level, then start again at a lower rep count on the harder incline.
How often should I train on an incline trainer?
This depends on your fitness level and recovery — worth discussing with a healthcare professional if you're new to exercise or returning after time away. Many people alternate between two full-body workouts every other day.
Do I need to track my workouts manually?
You can track manually with a notebook or spreadsheet, but apps like Way of SLED can track reps, incline level, and workout history automatically instead.
Is this safe for beginners or people recovering from injury?
Consult a doctor or physical therapist before starting any new exercise program, especially if recovering from surgery, managing pain, or dealing with joint or back issues.