Training Age Progression Calculator
Project realistic strength gains for the year ahead based on your training age — because newbie gains don’t last forever.
How it works
Annual gain % ≈ 3 + 37·e^(−0.55·training age) · Projected 1RM = current · (1 + gain%)
Strength gains are fastest in the first year — the famous "newbie gains" — and slow markedly as you accumulate training age, eventually approaching a small maintenance-level rate for advanced lifters. This model captures that decay with an exponential curve: large early percentages that taper toward a low floor. Use it to set expectations, not limits — a well-programmed year can beat the curve, but chasing beginner-sized jumps after years of training only leads to frustration.
Worked example
A lifter with a 120 kg squat and 2 years of training: annual gain ≈ 3 + 37 × e^(−0.55 × 2) = 3 + 37 × 0.333 ≈ 15.3%, or about 18.4 kg, projecting a 138 kg squat in a year.
Frequently asked questions
What is training age?
It is how long you have trained consistently and with structure — not your calendar age. Someone who has lifted seriously for two years has a training age of two, regardless of how old they are.
Why do gains slow down?
Early on, your nervous system and muscles adapt rapidly to a new stimulus. As you approach your genetic potential, each additional kilogram requires more time and precise programming, so annual percentage gains shrink.
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Educational training estimate, not medical or coaching advice. Individual response varies — progress under qualified supervision.