Nutrition Running Strength

Progressive Overload Planner

Get a simple next-step suggestion for your main lift based on your current working set.

Exercise (optional)

Current working weight (kg)

Reps per set

Number of sets

Progression strategy

Fill in your current working set to get a progression suggestion.

Related calculators

One-Rep Max (1RM)
Training Volume

How it works

The planner uses simple rules: small weekly jumps in load (2.5–5%), one extra rep per set, or one extra set at the same load depending on the chosen strategy.

How to interpret

Overload should be gradual and sustainable. If technique or recovery suffer, repeat the same workload or take a deload week instead of forcing progression.

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