Free tool
Progressive overload calculator
Today's lift in, your next month of targets out.
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Short answer: Add a rep each session until every set reaches the top of your rep range, then add the smallest weight jump your bar allows and work back up. The planner lays out the next four sessions and the plates for each.
Session 1: load the bar
50 kg — 20 kg bar plus 1 × 15 kg on each side.
Assumes a 20 kg bar and plates down to 1.25 kg.
3 × 9 @ 50 kg
50 kg × 9 → 50 kg × 10 → 52.5 kg × 8 → 52.5 kg × 9
This plan assumes you add one rep per set each session, then add weight once every set reaches the top of your range (double progression). Real sessions vary; if you miss reps, repeat the same weight.
How to calculate progressive overload
This planner uses double progression: keep the weight and add reps until every set hits the top of your range, then add weight and start again from the bottom. Increasing load once the target reps are achieved is the progression principle in the ACSM position stand (American College of Sports Medicine, 2009).
How progressive overload drives muscle growth
Muscles adapt to the work you ask of them. Gradually asking for a little more, through more reps or more weight, keeps that signal going over months; the ACSM position stand lists progressive overload as a core principle of resistance training (American College of Sports Medicine, 2009).
Double progression vs adding weight every session
Adding weight every session works for a short time for beginners, but stalls quickly on most lifts. Double progression adds reps first and weight second, so each step is small and you stay in your rep range.
Your step-by-step progression chart
The four sessions above form a simple ladder: reps rise at the same weight, then the weight steps up and reps drop back to the bottom of the range. Tap any rung to see the plates to load.
What weight should I lift next session?
Tap a session to see the plates for a 20 kg bar. If you only want the single next step from today's sets, use the double progression calculator. For the background, read progressive overload explained.
Frequently asked questions about progressive overload
What if I miss reps?
Should I increase reps or weight first?
Double progression or linear progression?
Should I add 2.5 kg or 5 kg?
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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.