Free tool
Next set weight calculator
What weight to put on the bar next session, and when to add it.
Short answer: Add weight only once every working set reaches the top of your rep range. Until then, keep the same weight and add one rep to your weakest set.
Keep 50 kg and add reps.
Your lowest set was 10 reps, so the weight stays the same. Next session try for 11 reps on that set. The weight goes up only when all 3 sets reach 12 reps.
- Next session
- 50 kg
- Aim for
- 11 reps
- Weight goes up when
- all 3 sets reach 12 reps
Double progression: reps first, then load. Increasing the load once the target repetitions are achieved is the progression principle in the ACSM position stand (American College of Sports Medicine, 2009). Educational estimate for adults aged 18+. Not medical advice.
Check how many sets each muscle gets a week.
Time your recovery with the rest between sets timer.
Machine taken? Find three swaps.
Switching implements? Convert dumbbells and barbells.
Something feels off in a lift? Fix my exercise
Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.