About the Progressive Overload Calculator
Plan weekly weight increases and project your lift over a training block.
Also known as: linear progression, weight increment calculator, strength progression, increment.
How to use this calculator
- Enter current working weight, increase per week, weeks, unit.
- The result updates instantly as you type — press Calculate (or Enter) at any time.
- Review the breakdown shown under the main result.
- Use Copy result or Share to save the answer or send a link with your inputs.
Formula
Weight = start + weekly increment × weeks
Worked example
Using the values pre-filled in the calculator above:
- Current working weight = 80
- Increase per week = 2.5
- Weeks = 12
- Unit: kg
the calculator returns:
- Weight after 12 weeks: 110 kg
- Total added: 30 kg
- Increase: 37.5%