Two ways to add weight without guessing. Get your next-session target from your last set, or build a printable week-by-week plan.
Lift type just sets a sensible default weight jump (upper bodies progress slower than legs). You can override it below.
Enter your last working set. You get your estimated 1-rep max and three ways to progress next time.
Double progression: climb to the top of your rep range, then add the weight jump and drop back to the bottom of the range.
Set your starting point and how fast to add weight. Build a printable progression you can stick on the fridge.
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Progressive overload means gradually asking your muscles to do more over time. In practice that is a little more weight, an extra rep, or an extra set, session after session. You cannot add weight forever every week, so the smart move is small, steady jumps plus a lighter deload week when things stall.
New to the idea? Read the full progressive overload guide for how much to add each week, when to deload, and the mistakes that quietly stall you.
The "next lift" tool estimates your one-rep max with the Epley formula: 1RM = weight × (1 + reps ÷ 30). If you leave reps in reserve, those are added in, since you had more in the tank. It is an estimate, not a max attempt, so treat it as a guide.
Suggestions round to the nearest 2.5 lb (or 1.25 kg) so the numbers match the plates you actually have.
A good default is about 5 lb (2.5 kg) per week on upper-body lifts and 10 lb (5 kg) on lower-body lifts. Smaller if the jump feels hard. The calculator pre-fills these and you can change them.
A planned lighter week, usually around 10% less weight, to let fatigue clear so you can keep progressing. This tool can drop one in every fourth week automatically.
Repeat the same weight until you hit all your reps, then progress. Do not add weight on a session you did not complete.
General educational information, not medical or coaching advice. Progress at a pace that is safe for you, and talk to a professional before starting a new program.