Progressive Overload Calculator – Better Life Fitness https://betterlifefitness.net Your Fitness Journey, Backed by Smart Tools Sat, 18 Oct 2025 06:08:20 +0000 en-US hourly 1 https://betterlifefitness.net/wp-content/uploads/2025/10/Better-Life-Fitness-150x150.png Progressive Overload Calculator – Better Life Fitness https://betterlifefitness.net 32 32 Progressive Overload Calculator https://betterlifefitness.net/progressive-overload-calculator/ https://betterlifefitness.net/progressive-overload-calculator/#respond Wed, 05 Nov 2025 14:11:44 +0000 https://betterlifefitness.net/?p=350 Read more]]>

🏋 Progressive Overload Calculator

Plan your strength gains with science-backed progression strategies. Track weight, reps, and volume increases over 12 weeks.

RPE 8/10
🐢 Conservative
+1-2% per week
📈 Standard
+2.5-5% per week
🚀 Aggressive
+5-7.5% per week
Your 12-Week Progression Plan
Follow this science-backed progression to maximize strength gains
💡 How to Use This Plan
Progressive Overload: Gradually increase the weight you lift each week. Deload weeks (marked in yellow) are crucial for recovery and preventing injury. If a weight feels too heavy (RPE 10), reduce by 5% and continue.
Week Weight Sets Reps Volume Notes
📈 Weight Progression Chart
✅ Training Recommendations
  • Focus on proper form – quality over quantity always
  • Take deload weeks seriously – they prevent injury and burnout
  • Track your actual RPE each week and adjust if needed
  • Ensure adequate protein intake (0.8-1g per lb bodyweight)
  • Get 7-9 hours of sleep for optimal recovery
  • If you miss a week, restart from the last completed week
×
Your Volume Progression Plan
Systematically increase training volume for optimal muscle growth
💡 Volume Progression Strategy
Phase 1 (Weeks 1-3): Increase reps while maintaining weight
Phase 2 (Weeks 5-7): Add sets for increased volume
Phase 3 (Weeks 9-11): Increase weight, reduce reps slightly
Deload weeks (4, 8, 12): Recovery and adaptation
Week Weight Sets Reps Volume Phase
📊 Volume Progression Chart
🎯 Multi-Variable Progressive Overload
This advanced mode rotates focus between different overload methods: Weight (weeks 1-2), Reps (weeks 3-4), Sets (weeks 6-7), and Tempo (weeks 9-10). This prevents plateaus and provides varied stimulus.
Your Multi-Variable Progression Plan
Rotating focus prevents plateaus and maximizes gains
📋 Program Overview
Week Focus Weight Sets Reps Tempo Volume
]]> https://betterlifefitness.net/progressive-overload-calculator/feed/ 0