Progressive Overload Formula
The Progressive Overload Formula provides a structured approach to consistently increase the demands on your muscles, ensuring continuous adaptation and strength gains in your training.
Formula
Copy the exact expression or work through it step by step below.
Next Training Load = Current Load x (1 + Progression Step) Variables
NTL
Next Training Load
The next training load value plugged into the progressive overload calculation.
CL
Current Load
The current load value plugged into the progressive overload calculation.
PS
Progression Step
The progression step value plugged into the progressive overload calculation.
Step By Step
- 1
Set the baseline case with the real calculator inputs.
Current Lift Kg = 100.0%, Weekly Increase Percent = 1.50%, Training Weeks = 16, Deload Every Weeks = 5
- 2
Translate rates, periods, and cash values onto the same footing before combining them.
Keep the progressive overload assumptions consistent instead of mixing monthly and annual views.
- 3
Apply the formula and read the first calculator outputs, not just the headline assumption.
The calculator lands with projected working lift at 94.5 and starting lift at 100.
- 4
Run one changed scenario so the formula is stress-tested before it is trusted.
The progressive overload planner page is the fastest way to compare that second case.
Worked Example
Progressive Overload sample case
Current Lift Kg
100.0%
Weekly Increase Percent
1.50%
Training Weeks
16
Deload Every Weeks
5
Next Training Load = Current Load x (1 + Progression Step) using current lift kg 100.0%, weekly increase percent 1.50%, training weeks 16, deload every weeks 5.
The calculator lands with projected working lift at 94.5 and starting lift at 100.
Common Variations
Try These Tools
Run the numbers next
Sources & References
- Science and Development of Muscle Hypertrophy — Human Kinetics
- The Role of Progressive Overload in Resistance Training — National Strength and Conditioning Association (NSCA)
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