Progressive Overload Calculator Formula
Understand the math behind the progressive overload calculator. Each variable explained with a worked example.
Formulas Used
Target Weight After Period
target_weight = current_weight * pow(1 + weekly_increase_pct / 100, weeks_ahead)Total Increase
total_increase = current_weight * pow(1 + weekly_increase_pct / 100, weeks_ahead) - current_weightFirst Week Increase
weekly_add_lbs = current_weight * weekly_increase_pct / 100Variables
| Variable | Description | Default |
|---|---|---|
current_weight | Current Working Weight(lbs) | 200 |
weekly_increase_pct | Weekly Increase Rate(%) | 2.5 |
weeks_ahead | Weeks to Project(weeks) | 8 |
How It Works
Progressive Overload Principle
Progressive overload is the gradual increase in stress placed on the body during training, essential for continued strength and muscle gains.
Formula
Target Weight = Current Weight x (1 + Weekly Rate)^Weeks
A 2-5% weekly increase in load is typical for intermediate lifters. Beginners can progress faster (5-10%), while advanced lifters may only manage 1-2% per week or less.
Worked Example
Currently squatting 200 lbs, increasing 2.5% per week for 8 weeks.
current_weight = 200weekly_increase_pct = 2.5weeks_ahead = 8
- 01Target = 200 x (1.025)^8 = 200 x 1.2184 = 243.7 lbs
- 02Total increase = 243.7 - 200 = 43.7 lbs
- 03First week add = 200 x 0.025 = 5.0 lbs
Ready to run the numbers?
Open Progressive Overload Calculator