Plan weekly weight increases for lifts.
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.
Progressive Overload
1RM = weight / (1.0278 - 0.0278 x reps)
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.
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.
One-rep max estimates let lifters set loads from submaximal sets, which is safer than testing maxes often.
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.