Progressive Overload Calculator
Enter your current working weight and how much you add per session. See exactly where linear progression takes you over the next 12 workouts.
| Session | Weight | Total added |
|---|---|---|
| 1 | 60 kg | +0 kg |
| 2 | 62.5 kg | +2.5 kg |
| 3 | 65 kg | +5 kg |
| 4 | 67.5 kg | +7.5 kg |
| 5 | 70 kg | +10 kg |
| 6 | 72.5 kg | +12.5 kg |
| 7 | 75 kg | +15 kg |
| 8 | 77.5 kg | +17.5 kg |
| 9 | 80 kg | +20 kg |
| 10 | 82.5 kg | +22.5 kg |
| 11 | 85 kg | +25 kg |
| 12 | 87.5 kg | +27.5 kg |
What is progressive overload?
Progressive overload is the principle that drives all strength gains: to get stronger, the demands on your muscles have to keep increasing. The simplest way to do that is to add a small amount of weight to the bar every session. Over months, those tiny jumps stack into huge strength gains.
How much should I add per session?
- • Squat / Deadlift: 2.5–5 kg (5–10 lb) per session
- • Bench / Row: 2.5 kg (5 lb) per session
- • Overhead Press: 1–2.5 kg (2.5–5 lb) per session — smallest jumps, slowest progression
When linear progression stops
Most beginners can add weight every session for 8–16 weeks before stalling. When you start missing reps repeatedly, it's time to either deload (drop the weight 10% and rebuild) or move to a more advanced double-progression scheme.
Want this handled automatically? AILiftLog applies progressive overload, deloads after failed sessions, and tracks every set for free.
Track progressive overload automatically
AILiftLog adds the weight, logs the reps, and deloads when you stall — for free.
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