Does it prevent injury?

No. It contains no injury model and does not assess symptoms, technique, fatigue, or medical context.

Are repetitions increased automatically?

No. Repetitions per session remain at your entered value so the tool does not invent a second progression rule.

What does zero increment do?

It produces a constant-load schedule and still totals sessions and planned repetitions.

Does changing kg to lb convert my values?

No. The unit is a label for your entries; starting load and increment must already use that same unit.

Project Your Own Exercise Progression Inputs

Turn a user-defined load rule into a visible weekly table without labeling the rule safe, effective, or optimal.

User-controlled increment

Exact weekly schedule

No hidden progression recommendation

Load unit

KilogramsPounds

Starting loadPlanned repetitions per sessionEnter the total repetitions you intend to record for the selected exercise in each session.User-defined load incrementApply increment every N weeksPlanned sessions per weekSchedule length (weeks)

How to Build the Projection

Enter values you have already chosen. The calculator performs scheduling arithmetic only.

Select the unit used for both starting load and increment.

Zero is a valid increment

Enter zero to create a constant-load schedule while still calculating sessions and planned repetitions.

A Rule-Based Weekly Projection

Week one starts at the entered load. An increment is added only after each complete interval. Repetitions per session and sessions per week remain fixed because the calculator does not invent changes the user did not request.

Progression Schedule Examples

Increment every two weeks

User-defined rule

startingLoad:100 kg

loadIncrement:5 kg

incrementEveryWeeks:2

weeks:6

Projected weekly rows

100, 100, 105, 105, 110, 110 kg

The increment count is floor((week − 1) ÷ 2).

Constant-load projection

User-defined rule

startingLoad:135 lb

loadIncrement:0 lb

sessionsPerWeek:2

weeks:4

Projected weekly rows

135 lb in every week; 8 sessions

A zero increment leaves load unchanged while schedule totals still use frequency and duration.

A projection is not validation

A neat schedule can still be unsuitable; the calculator evaluates only arithmetic consistency.

Frequently Asked Questions

No. It applies the increment you enter and makes no safety claim.

Still have questions about this calculation?

Try the Calculator

User-Defined Progression Arithmetic

All changes come directly from the entered increment and interval.

Formula

intervals = floor((week − 1) / incrementEveryWeeks)

Completed intervals

intervals = floor((week − 1) / incrementEveryWeeks)

Scheduled load

load = startingLoad + intervals × loadIncrement

Weekly planned repetitions

weekly reps = repsPerSession × sessionsPerWeek

Scientific Background

Progressive resistance exercise is discussed in professional and research literature, but progression decisions depend on the person, exercise, goals, technique, and context. This implementation deliberately does not convert those discussions into a universal rate or injury-prevention claim.