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Strength Progression Calculator

Enter values
The load you started from, in the unit selected below.
The load you are lifting now, in the same unit.
(weeks)
weeks
Optional. If 0, only the total change is shown.
Result
Result
—
Next steps
Personal Record Progression Calculator Calculate average strength gain per personal record to track absolute progression step size. Time-to-Goal Calculator (Weight) Estimate how many weeks to reach a target weight at a given weekly rate, in kilograms or pounds. Weekly Volume Comparison Calculator Track percentage change in total training volume between two weeks. Continue in Guided Mode Run any calculator step by step. Your values carry across every tool in the session. Meal Planner Build a day of meals from a 300-food pantry and watch calories and macros land against your targets. Workout Planner Build a 7-day training week from 160+ exercises and see weekly hard sets per muscle against your volume target.

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