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.
Formula
Copy the exact expression or work through it step by step below.
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
Try These Tools
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Sources & References
- 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)