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Progressive Overload Calculator

Plan your strength progression by calculating weekly and per-session weight increases needed to reach your lifting goals. Optimize your progressive overload strategy.

Current Weight (lbs)

Target Weight (lbs)

Weeks to Goal

Sessions per Week

Total Increase

50 lbs

Weekly Increase

4.17 lbs

Per Session Increase

1.39 lbs

Total Sessions

Total % Increase

50%

Weekly % Increase

4.17%

Rate Assessment: Aggressive (Beginner-friendly)

Consider using microplates (0.5-1.25 lbs) for precise progression.

Progression Schedule

Week 1

104.2 lbs

Week 2

108.3 lbs

Week 3

112.5 lbs

Week 4

116.7 lbs

Week 5

120.8 lbs

Week 6

125 lbs

Week 7

129.2 lbs

Week 8

133.3 lbs

Showing first 8 weeks of 12 week plan