Progressive Overload Calculator
Project weekly weight progression with compound % growth: w_n = w₀ × (1 + r)^n. See exact weights for next 1-12 weeks.
Result
Week 8 weight
243.7 lb
Starting 200.0 lb · +43.7 lb (21.84%) over 8 weeks.
- Starting weight200.0 lb
- Weekly increase2.50%
- Weeks projected8
- Week 8 weight243.7 lb
- Total gain+43.7 lb
- Total % gain21.84%
- Week 1205.0 lb
- Week 2210.1 lb
- Week 3215.4 lb
- Week 4220.8 lb
- Week 5226.3 lb
- Week 6231.9 lb
- Week 7237.7 lb
- Week 8243.7 lb
Step-by-step
- Compound formula: w_n = w₀ × (1 + r)^n.
- r = 2.50% / 100 = 0.0250.
- Week 1: 200.0 × 1.0250 = 205.0 lb.
- Week 8: 200.0 × 1.0250^8 = 243.7 lb.
How to use this calculator
- Enter your current working weight.
- Pick a realistic %/week (don't over-promise).
- Project as many weeks as your training block.
- Adjust if real-world progress differs.
About this calculator
Progressive overload is the foundational principle of strength training: gradually increase the demands on the muscles to keep adapting. Most often expressed as % weight increase per week. Beginners can add 5-10%/week to most lifts (linear progression — Starting Strength, StrongLifts). Intermediate lifters add 1-2.5% per microcycle (Texas Method, 5/3/1). Advanced lifters fight for 0.25-1% over a mesocycle. Compound math matters: 2.5%/week for 12 weeks = +34.5%, not +30%. Plateaus mean it's time to deload, change rep range, or switch to a slower progression.
Frequently asked
Untrained adult: 5-10%/wk on big compounds (linear). 6-12 months in: 2.5%. 1-3 years: 1%. 5+ years: 0.25-0.5%, or 1-2% per mesocycle. Smaller lifts (curls, raises) progress slower.
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