Interactive tool

Strength progression calculator.

Estimate a practical next-week load target from your current working weight, target reps, and progression rate. Use it as a planning signal, not a substitute for recovery judgment.

Calculate your next load target

Next target

195

Estimated next working weight after a standard progression.

How to use it

Progress when reps are clean

Add load when sets stay inside the target range with stable technique.

Hold when effort spikes

If RPE climbs or reps fall, repeat the load before forcing progression.

Deload when trend breaks

Multiple down sessions can signal recovery debt, not weakness.