Progressive overload nudges the weight up over time. Increase the current weight by a small percentage (or fixed step) and round to a loadable increment to get next session’s target.
The example
225 lb +2.5%.
| A | B | |
|---|---|---|
| 1 | Item | Value |
| 2 | 225 × 1.025 | 230.6 |
| 3 | Rounded to 5 | → 230 lb |
The formula
The formula:
How it works
How it works:
- Multiply the current weight by
(1 + increment)— e.g. 2.5% is ×1.025. - Round to the nearest loadable increment (5 lb, or 2.5) with MROUND.
- Or add a fixed step:
current_weight + 5for linear progression. - Project several weeks forward by chaining the increase down a column.
Educational use only. These are general Excel formulas for learning spreadsheet techniques — estimates only, not training, medical, or nutrition advice. Individual results vary; consult a qualified professional before acting on them.
Try it: interactive demo
Current weight and increment %.
Variations
Fixed-step (linear)
Add a set amount:
Round to 2.5
Microloading:
Project N weeks
Compounded:
Pitfalls & errors
Round to loadable. A 230.6 lb target must round to a rackable weight.
Small steps. Tiny, consistent increases sustain longer than big jumps.
Not forever. Linear gains stall; real programs deload and cycle.
Practice workbook
Frequently asked questions
How do I calculate progressive overload in Excel?
How do I do linear progression instead?
How do I project several weeks ahead?
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