Progressive Overload Planner
Plan weekly weight increases for lifts.
About Progressive Overload Planner
Strength for Progressive Overload converts a weight and rep count into an estimated one-rep maximum, then normalizes it by body weight for a comparable strength figure. One-rep max estimates let lifters set loads from submaximal sets, which is safer than testing maxes often.
Formula
Progressive Overload
1RM = weight / (1.0278 - 0.0278 x reps)
- Epley
- A commonly used one-rep-max estimation formula
Worked example
With the default values below, Progressive Overload Planner returns Estimated One-Rep Max of 99.3. Change any input above and every figure here is recalculated in your browser.
Inputs used
- Lifted weightminimum 0 kg
- 80 kg
- Repetitionsminimum 1
- 8
- Body weightminimum 0 kg
- 70 kg
Results
- Estimated One-Rep Max
- 99.3 kg
- Relative Strength
- 1.42
- Training Load
- 640 kg
Step by step
- 1Values used
- 2Progressive Overload
- 3Estimated One-Rep Max= 99.3 kg
- 4Relative Strength= 1.42
- 5Training Load= 640 kg
Assumptions and limits
- The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
- In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
- Figures are rounded for display to 2 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
- These figures are estimates based on population-average formulas and are intended for training and recreational planning only. They are not medical advice. Consult a qualified health professional before starting or changing an exercise programme, particularly if you have an existing medical condition.
- This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.
How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.
These figures are estimates based on population-average formulas and are intended for training and recreational planning only. They are not medical advice. Consult a qualified health professional before starting or changing an exercise programme, particularly if you have an existing medical condition.
Frequently Asked Questions
How is Progressive Overload calculated?
1RM = weight / (1.0278 - 0.0278 x reps) Strength for Progressive Overload converts a weight and rep count into an estimated one-rep maximum, then normalizes it by body weight for a comparable strength figure.
Why does Progressive Overload matter?
One-rep max estimates let lifters set loads from submaximal sets, which is safer than testing maxes often.
What values do I need to enter?
This calculator takes 3 inputs: Lifted weight, Repetitions, Body weight. The pre-filled defaults are a realistic starting point — replace them with figures from your own environment for a result you can act on.