Progressive Overload Calculator
Project your next-week working weight from a weekly increase percentage, and see the ramp over a full training block.
How it works
Week n weight = current × (1 + increase%)^n · rounded to your smallest plate jump
Progressive overload — gradually asking the body to do more — is the fundamental driver of getting stronger. Compounding a small weekly percentage keeps the jumps sustainable, but real progress is rarely perfectly linear: expect to add weight quickly at first and slow down as you approach your genetic ceiling. Use the projection as a plan, not a promise, and stall-break with deloads or rep progression when the weight stops moving.
Worked example
Starting at 185 lb and adding 2.5% a week: week 1 ≈ 190 lb, and after 8 weeks 185 × 1.025^8 ≈ 225 lb (rounded to 5 lb). The dollars-and-cents compounding is why even tiny weekly increases add up.
Frequently asked questions
How fast should I add weight?
Beginners can often add small amounts every session; intermediate lifters progress weekly or every few weeks. Smaller, sustainable jumps beat aggressive ones that lead to missed reps and injury.
Why is my real progress slower than the projection?
Compounding assumes uninterrupted linear gains, which do not last. As you get closer to your potential, progress slows and you rely more on adding reps, sets or refining technique than on constant weight increases.
What if I stall?
Stalls are normal. Take a deload week, add reps instead of weight, improve sleep and nutrition, or reset 10% lighter and build back up.
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Educational estimate for training planning, not medical or coaching advice. Warm up, use good form, and progress gradually — stop if you feel pain.