Progressive Overload Plan Calculator
Plan how your working weight rises week by week.
Your result
Small, steady increases are a common way to keep building strength. If you miss reps or feel stuck, hold the weight for a week rather than forcing it.
Medical disclaimer: This tool is for education and is not medical advice. Read more.
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Frequently asked questions
What does the Progressive Overload Plan Calculator do?
Plan how your working weight rises week by week. Enter your values and the result and chart update instantly.
How accurate is it?
It uses published, widely used formulas. Results are estimates for education and planning, not a diagnosis. Talk to a qualified clinician about decisions affecting your health.
Is my information stored or shared?
No. All calculations run in your browser and nothing you type is sent to a server or saved.
What can I search to find this tool?
People find it by searching for: how to add weight each week; progressive overload plan; strength progression.