How accurate is the Progressive Overload Planner for estimating lifting targets?

The Progressive Overload Planner uses validated exercise science formulas to estimate performance safely without requiring maximal attempts to muscular failure. For personalized lifting cues and biomechanics assessment, Coach Sharm provides 1-on-1 coaching at Body Thrive Sultan Plaza.

How often should I recalculate my targets?

Recalculate your training numbers every 4 to 6 weeks as strength and neuromuscular adaptations develop. Avoid testing maximal loads every week, which spikes joint fatigue and injury risk.

v1.6 Double Progression Engine

PROGRESSIVE OVERLOAD PLANNER

Eliminate lifting plateaus using double progression. Track your sets, reps, and working load to know exactly when to add weight versus when to add repetitions.

Measurement System

Toggle Metric / Imperial

Exercise Movement

Target Rep Range

Current Weight (kg)

Working Sets

Progression Jump (kg)

Reps Completed in Each Working Set Today

Personalised Plan

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CLINICAL EVIDENCE & GUIDANCE

Frequently Asked Questions

What is the double progression method?

Double progression is one of the most reliable, research-backed hypertrophy protocols. Instead of attempting to add weight every single session (which quickly causes form breakdown and joint pain), you keep the weight fixed and first increase your repetitions until you reach the ceiling of your target rep range across all working sets. Only then do you increase the load and reset to the bottom rep target.

How much weight should I add once I hit my rep target?

For upper body compound lifts (bench press, overhead press, rows), add 1.25–2.5 kg (2.5–5 lbs). For lower body lifts (squats, deadlifts, leg press), add 2.5–5 kg (5–10 lbs). Adding smaller increments ensures smooth motor learning without stalling.

What if my reps drop below the rep target?

If any set drops below your rep floor (e.g. fewer than 8 reps in an 8–12 target), do not increase load. Ensure you take a full 2 to 3 minutes of rest between compound sets and evaluate your sleep and recovery before trying again.

STRENGTH & HYPERTROPHY COACHING

Apply Your Strength Numbers With Coach Sharm, MSc

One-rep max estimates and barbell loading formulas establish your baseline — progressive overload coaching builds the physique. Explore our Bugis private studio programs:

WhatsApp Coach Sharm (+65 8862 6460)

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