Strength
As of 2026-04-24
How Progressive Overload Planner works
Methodology for the Progressive Overload Planner: formulas, coefficients, data sources, assumptions, and known limitations.
Scope
Projects lifting progression with weekly overload percentages and planned deload cycles.
Formula
next_load = current_load * (1 + progression_rate). Deload every 4–6 weeks at 80–90% of prior week.
Coefficients
| Parameter | Value | Note |
|---|---|---|
| Beginner weekly overload | 2.5–5.0% | |
| Intermediate weekly overload | 0.5–1.5% | |
| Advanced weekly overload | 0.2–0.5% | |
| Deload frequency | every 4–6 training weeks |
Data sources
- Rhea MR, Alvar BA, Burkett LN, Ball SD. A meta-analysis to determine the dose response for strength development. Med Sci Sports Exerc. 2003;35(3):456-464. — PMID 12618576. Foundational dose-response meta-analysis for strength progression.
- Helms ER, Cronin J, Storey A, Zourdos MC. Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength Cond J. 2016;38(4):42-49. — RIR-based autoregulation framework used in the deload logic.
- Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. J Sports Sci. 2017;35(11):1073-1082. — PMID 27433992. Supports the tiered weekly-overload bands by training age.
Assumptions
- Sleep, nutrition, and technique support the prescribed overload rate.
Approximation range
Beginners can hold 2.5–5% weekly overload for months; intermediates stall at <1%.
Limitations
- Linear projections break at advanced training age; the tool flags but does not prevent unrealistic curves.
Reproducibility
Intermediate, squat 140 kg, 1% weekly. Week 4 projection: 140 * 1.01^4 = 145.7 kg.
Change log
- 2026-04-24: methodology page first published.
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