Formula, in Strength Training

Progressive Overload Formula

Progressive overload is any week-over-week increase in training stress: more weight, more reps, more sets, or shorter rest. The clearest dial is double progression — keep reps fixed, add weight; then keep weight fixed, add reps.

5 variables. Published Mar 12, 2026. Updated May 10, 2026. By AI Fit Hub.

Education, not medical advice. The result comes only from the published formula and your inputs. How we check our formulas.

Formula

load_next = load_now × (1 + overload_rate)
overtload_rate (per microcycle): 2.5% novice, 1.5% intermediate, 0.5% advanced.
Or: when rep_max + 2 reps with RIR ≥ 1 → bump weight by smallest plate, drop reps to rep_min.

Variables

load_next

Next session load

Target weight for the upcoming session.

load_now

Current load

Most recent successful working load at target rep range.

overload_rate

Progression rate

Beginner ~2.5%/microcycle, intermediate ~1.5%, advanced ~0.5%. Slower lifts (squat, deadlift) handle higher rates than faster lifts (bench, OHP).

rep_min

Lower bound of rep range

e.g. 6 in a 6–10 rep range. When this is hit at the higher weight, the cycle is complete.

rep_max

Upper bound of rep range

e.g. 10 in a 6–10 rep range. Hitting this with reps left in reserve signals the bump.

Step by step

1

Define a rep range (commonly 5–8 for strength, 8–12 for hypertrophy).

Bench press range: 6–10 reps.
2

Work up to the top of the rep range across all working sets. Once every set hits the top end with RIR ≥ 1, the lift is ready for an increment.

Last session: 70 kg × 10, 10, 10 all at RIR 1–2.
3

Add the smallest plate available (1.25 kg per side on commercial barbells), drop reps to the bottom of the range. The new working weight should land near the bottom of the rep range, not at failure on rep 1.

Next session: 72.5 kg × 6, 6, 6 (or as close as form allows).
4

Repeat. Once 72.5 × 10/10/10 lands, bump to 75 and drop reps again. This is double progression — the cleanest path until you stall.

Cycle: 70×6-10 → 72.5×6-10 → 75×6-10 → 77.5×6-10. Stall typically signals it's time to deload, change exercise, or change rep range.

Worked example

Intermediate lifter, 70 kg bench × 10, 10, 10 at RIR 1

Current load

70 kg

Reps

10/10/10

Range

6–10 reps

Progression

Double progression

All sets at top of range with reserve → load_next = 70 + 2.5 = 72.5 kg, reps back to 6

Next session: 72.5 kg × 6 reps. Work back to 72.5 × 10/10/10 across 1–3 weeks, then repeat with 75 kg.

Common variations

Linear periodization: drop reps and add weight every week (5 → 3 → 1 rep pattern across a 4-week microcycle).

Auto-regulated progression: use velocity or RPE to set the day's working weight. Replaces fixed progression rates with real-time feedback.

5/3/1 (Wendler): set training max at 90% of true 1RM, progress training max by 2.5–5 kg per cycle regardless of session quality.

Run the numbers next

Strength One-Rep Max Calculator
Estimate one-rep max with Epley, Brzycki, and Lombardi formulas.
Strength Workout Volume Calculator
Calculate total training volume and compare against optimal ranges per muscle group.

Sources

Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training , Journal of Strength and Conditioning Research
Plotkin D et al. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations , PeerJ (2022)