Progressive overload calculator

Enter your last top set. See what to lift next session, and why.

Sources

Plotkin D, Coleman M, Van Every D, et al. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 2022. https://doi.org/10.7717/peerj.14142

American College of Sports Medicine. Progression models in resistance training for healthy adults (position stand). Medicine & Science in Sports & Exercise, 2009. https://doi.org/10.1249/MSS.0b013e3181915670

Currier BS, D'Souza AC, Fiatarone Singh MA, et al. American College of Sports Medicine position stand: resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults. Medicine & Science in Sports & Exercise, 2026. https://doi.org/10.1249/MSS.0000000000003897

Epley B. Poundage chart. Boyd Epley Workout. Lincoln, NE, 1985. (The 1RM formula the planner uses to pick the next weight.)

Questions

What is progressive overload?

Asking a little more of a muscle over time: one more rep, a little more weight, or another set. The American College of Sports Medicine's 2026 position stand calls it a requirement for continued long-term progress (Currier et al., 2026).

Should I add reps or weight first?

Either works. In an 8-week study of trained lifters, adding reps at a fixed weight built as much muscle as adding weight at fixed reps, and strength gains were nearly the same (Plotkin et al., 2022). With a rep range, add reps first and go heavier at the top of the range. This is called double progression, and one rep is a smaller step than the smallest plate jump.

How much weight should I add each time?

The American College of Sports Medicine suggests 2 to 10% more once you beat your target by 1 or 2 reps (ACSM, 2009). In practice that is usually the smallest plate jump: 5 lb on most barbell lifts. When one jump is a big share of the weight, as with light dumbbells, add reps first until the top of your range.

What if I fall below my rep range?

Stay at the weight and build back up, one rep a session. If you stall there, the RepStep planner drops to the weight your estimated 1RM says you can lift for the bottom of the range.

Does this work for bodyweight exercises?

Yes. Enter 0 for the weight and it adds one rep a session up to the top of your range. At the top, hold there or move to a harder variation and start counting reps again.