Plan your next loads with weekly progression.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
The Progressive Overload Calculator plans steady load increases. Enter the weight you're lifting now, choose a weekly increase of 2.5% or 5%, and set how many weeks ahead to plan. It gives you a clear target to work towards, which helps you keep building strength and muscle and get past plateaus.
Your result shows next week's load and the load you'll reach at the end of the period, with each week's increase built on the one before. Use the numbers as targets for your gym sessions and move up as you hit them. Adding load in small, regular steps keeps the training demanding enough for your muscles to keep adapting.
Keep your form solid. If you consistently hit your target reps and sets with good technique, increase the weight as planned. If your form breaks down or you struggle to finish sets, stay at the same weight for another week or choose the smaller increase. Steady, disciplined progression is what produces gains over the long term.
To see how you could train this way at RPM Gym, book a free guided tour of the facilities.
The principle of gradually increasing the stress on your musculoskeletal system, by lifting heavier weights, doing more repetitions or adding training volume over time. It's fundamental to building muscle and strength.
It depends on your training experience and goals. For most people, increasing every week or two works well. Only go up when you can keep good form with the new load.
Don't force it. Stay at your current weight until you can complete your sets with good form, or switch to the smaller weekly increase. Staying consistent and avoiding injury matter more than hitting a number.
No. It only plans increases in the weight you lift. Adding reps or sets, or cutting rest times, are valid forms of progressive overload too, but they aren't calculated here.
Yes. A coach can go through your target loads with you on a free guided tour or in a coaching conversation, and set them within a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.