Strength Linear Progression
Calculator
Results
- Final working load
- 83.356987 kilograms
- Total gain
- 3.356987 kilograms
- Deload weeks
- 6 wk
- Average weekly gain
- 0.145955 kilograms
Projected path over the weeks
- Working load
- Baseline load
Week-by-week schedule
| 1 | 80.00 | 0.00 | 80.00 |
| 2 | 82.50 | 2.50 | 80.00 |
| 3 | 85.00 | 5.00 | 80.00 |
| 4 | 78.75 | -1.25 | 80.00 |
| 5 | 81.25 | 1.25 | 80.00 |
| 6 | 83.75 | 3.75 | 80.00 |
| 7 | 86.25 | 6.25 | 80.00 |
| 8 | 79.88 | -0.13 | 80.00 |
| 9 | 82.38 | 2.38 | 80.00 |
| 10 | 84.88 | 4.88 | 80.00 |
| 11 | 87.38 | 7.38 | 80.00 |
| 12 | 80.89 | 0.89 | 80.00 |
| 13 | 83.39 | 3.39 | 80.00 |
| 14 | 85.89 | 5.89 | 80.00 |
| 15 | 88.39 | 8.39 | 80.00 |
| 16 | 81.80 | 1.80 | 80.00 |
| 17 | 84.30 | 4.30 | 80.00 |
| 18 | 86.80 | 6.80 | 80.00 |
| 19 | 89.30 | 9.30 | 80.00 |
| 20 | 82.62 | 2.62 | 80.00 |
| 21 | 85.12 | 5.12 | 80.00 |
| 22 | 87.62 | 7.62 | 80.00 |
| 23 | 90.12 | 10.12 | 80.00 |
| 24 | 83.36 | 3.36 | 80.00 |
Comparison
| Scenario | Final working load | Total gain |
|---|---|---|
| Doing nothing | 80.00 | 0.00 |
| Your plan | 83.36 | 3.36 |
Formula
load(w) = load(w−1) + increment, ×(1−deload%) on every Nth week= 83.36
Note
These are deliberately simplified models. They assume a constant rate and ignore metabolic adaptation, water weight, hormones, illness, medication, sleep and stress, so individual results vary widely — two people following the same plan can land far apart. The 7700 kcal per kilogram of body fat figure is a population average, not a personal constant. A large deficit, a fast mileage or load ramp, or a very low target body fat can be harmful; treat any flagged rate as a reason to slow down. This is NOT medical, dietetic or coaching advice — consult a qualified doctor, registered dietitian or accredited coach before acting on any projection here, and especially if you are pregnant, under 18, or managing any medical condition.
More in Health progress
See all →Frequently asked questions
What is linear progression and how does the calculator apply it?+
Linear progression means adding a fixed, small amount of weight to a lift every session (or week), based on your starting weight and a chosen increment — the calculator projects your expected lift totals forward assuming you complete every planned session successfully.
Why does linear progression eventually stop working?+
Strength gains are fastest for beginners and slow as you approach your genetic and training ceiling, so a novice can add weight every session for months, while more advanced lifters need slower progression models (weekly, then monthly) to keep improving without missing lifts.
What should I do if I fail to hit the projected weight for a session?+
Most linear progression programs have you repeat the same weight the next session rather than continuing to add load, and if you fail that weight again, a planned deload (temporarily reducing weight) resets the progression at a level you can build from again.
Does the calculator account for different progression rates per lift?+
It should — smaller stabilizer-heavy lifts (like overhead press) typically progress in smaller increments than larger compound lifts (like squat or deadlift), since upper body pressing strength generally develops more slowly.
How realistic is a purely linear projection over many months?+
Only realistic for a limited window — true linear progression usually only holds for the first few months to a year of consistent training; the calculator's longer-range projections should be treated as illustrative rather than a guarantee, since progression naturally slows.