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Progressive Overload Planner
Plan week-by-week weight progression for any lift
Training
kg
kg
weeks
What This Calculator Measures
Progressive overload is the fundamental principle behind strength and muscle gains: you must gradually increase the demands on your muscles over time to force adaptation. This calculator plans a week-by-week weight progression from your current working weight to your target.
How It Works
**Weekly Increase = (Target Weight - Current Weight) / Weeks**
The calculator divides the total increase evenly across the planned weeks and shows you the target weight for each week.
Recommended Progression Rates
| Category | Weekly Increase | Notes |
|---|---|---|
| Upper body compounds | 2.5-5% of current weight | Bench, overhead press, rows |
| Lower body compounds | 5-10% of current weight | Squat, deadlift (beginners) |
| Intermediate/Advanced | 1-2.5% per week | Slower, more realistic gains |
Smart Progression Strategies
When you can no longer add weight every week (which happens quickly for intermediate and advanced lifters), alternative progression methods include:
•Add reps at the same weight before increasing load
•Add sets before increasing weight
•Improve range of motion or tempo
•Use periodization (deload, then push higher)
Limitations
•Linear progression works reliably for beginners but slows significantly after the first 6-12 months of training.
•Not all lifts progress at the same rate. Deadlifts and squats typically progress faster than bench press and overhead press.
•Recovery, sleep, nutrition, and stress all affect your ability to progressively overload.