Progressive Overload Calculator
Track your progressive overload with our free sports calculator. Get personalized stats, rankings, and performance comparisons.
Reviewed by Sher, Sports Science & Nutrition Specialist
Reviewed by Sher, Sports Science & Nutrition Specialist
Formula
Week N Weight = Current × (1 + Rate%)^N | Estimated 1RM = Weight × (1 + Reps/30)
Progressive overload means gradually increasing weight, reps, or volume. Typical rate: 2-5% per week for beginners, 1-2% for advanced.
Worked Examples
Example 1: Squat progression
Problem:135 lbs × 8, 2.5%/week for 8 weeks
Solution:135 × 1.025^8 = 164 lbs
Result:164 lbs after 8 weeks
Example 2: Advanced bench press progression
Problem:225 lbs × 5, 1%/week for 12 weeks
Solution:225 × 1.01^12 = 253.6 lbs
Result:~254 lbs after 12 weeks
References
Reviewed by Sher, Sports Science & Nutrition Specialist · Editorial policy