Progressive Overload Calculator
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Hypro's Smart Progression suggests weight and reps for every working set based on your actual training history.
Or start training free on webWhat Is Progressive Overload?
Progressive overload is the principle behind every effective strength program: gradually increase the demand on your muscles — more weight, more reps, or more sets — and your body adapts by getting bigger and stronger. Train with the same weights for the same reps every week and progress stops, no matter how hard the sessions feel.
Double Progression vs Linear Progression
Double progression (add reps first) keeps the weight fixed while you add a rep per week within a range such as 8-12. When you hit the top of the range with good form, add one small weight jump and drop back to the bottom. It is the most sustainable method for most lifters and most exercises.
Linear progression (add weight first) adds a small load jump every session or week at fixed reps. It works brilliantly for beginners on squats, deadlifts, and presses, but stalls within months — at which point double progression takes over.
How Big Should Weight Jumps Be?
| Equipment | Smallest jump | Why |
|---|---|---|
| Barbell | 2.5 kg / 5 lbs | Smallest standard plate pair (1.25 kg each side) |
| Dumbbell | 2 kg / 5 lbs | Typical rack increment; bigger jumps often force rep drops |
| Machine / Cable | 5 kg / 10 lbs | One pin on most stacks; use add-on plates for smaller jumps |
Frequently Asked Questions
Should I add weight or reps first?
For most lifters and exercises, add reps first (double progression). Add weight first only on low-rep compound lifts as a newer lifter.
How much weight should I add each week?
The smallest jump available: 2.5 kg on barbells, one increment on dumbbells, one pin on machines. Small jumps sustain progress longest.
What do I do when I stall?
Check sleep, calories, and stress first. Then drop 5-10% and work back up, or switch progression mode. Stalls across several lifts at once usually mean you need a deload week.
Does this work for muscle growth or just strength?
Both. Adding reps near failure is just as valid an overload for hypertrophy as adding weight.
Related Free Tools
- 1RM Calculator — Estimate your one rep max and track it as you progress.
- Weekly Sets Calculator — Find your optimal weekly training volume per muscle group.
- Strength Standards — See which level your lifts reach and what the next milestone is.
Last updated July 2, 2026 · Reviewed by Dawid Kowalczyk, Personal Trainer & IFBB Competitor