Progressive overload calculator
Enter your last session and get your next weight using double progression — the same rule the app uses.
Next session
82.5 kg
+2.5kg
How this was calculated: You reached the top of the 8–10 range on all 3 sets, so your target goes from 80kg to 82.5kg. Aim for 8+ reps next time.
Estimates for healthy adults, not medical advice. If you are pregnant, have a medical condition or a history of disordered eating, speak to a qualified professional first.
Worked example
Bench press, 3 × 8–10 at 80kg. If you get 10, 10, 10, your next target is 82.5kg. If you get 10, 9, 8, stay at 80kg and try to add reps next time. If you fall below 8 for three sessions running, that is a stall — reduce the load 5–10% and build back up.
Common questions
- What is double progression?
- You add reps at a fixed weight until every set reaches the top of your rep range, then add weight and drop back to the bottom of the range.
- How much weight should I add?
- Small jumps work best: 2.5kg on most barbell lifts under 100kg, 1–2kg on dumbbells and small isolation exercises.
- What if I can’t add weight every week?
- That is normal once you are past the beginner stage. Adding a rep is progress too. Repeated failure across sessions is the signal to change something.
Never work out your next weight again. It learns from what you lift.
BusyGains starts from these numbers, then learns from what you actually log — and tells you why every time it changes something.
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