💪

Progression Calculator

Calculate your strength training progression over time

kg
kg
uger
🇩🇰 All calculations are based on Danish rules, rates, and currency (DKK). This calculator is translated for convenience but applies exclusively to Denmark.

Calculate your training progression

Our progression calculator helps you analyse your strength training progress. By comparing your starting weight with your current weight over a given period, you can see if your training is producing results and if your progression rate is realistic.

What is normal progression?

As a beginner, you can expect rapid progress – often called "newbie gains". In the first 3-6 months, you can increase strength by 5-10% per month. A beginner can typically add 2.5-5 kg to lifts weekly at first. Experienced lifters see slower progress of 1-2% per month, and elite lifters may see only 0.5-1% per month.

Factors affecting progression

Your progression depends on many factors: training experience, age, diet (especially protein intake), sleep, training volume and intensity, and genetics. A protein intake of 1.6-2.2 g per kg body weight and 7-9 hours of sleep per night optimise progression. Stress and insufficient recovery can slow progress.

Plateaus and deloads

It is normal to experience plateaus where progress stalls temporarily. A planned deload week (reduced volume/intensity) every 4-6 weeks can help avoid plateaus and overtraining. If you hit a plateau, try changing exercise selection, rep range or training volume.

Frequently Asked Questions

How fast should I increase the weight?

As a beginner, you can typically increase weight by 2.5 kg for upper body exercises and 5 kg for lower body exercises each week. Experienced lifters should increase by 1-2.5 kg per week or even per month. Important: Only increase weight when you can complete all sets with correct technique. Never sacrifice technique for more weight.

What should I do if I hit a plateau?

Try these strategies: 1) Take a deload week at 50-60% of normal load. 2) Change exercise selection – use variations of your main exercises. 3) Adjust rep range – switch between strength and hypertrophy. 4) Gradually increase training volume. 5) Check your diet and sleep – they are often the cause of plateaus.

Is linear progression the best method?

Linear progression (increasing weight each session) is the best method for beginners as they recover quickly and progress is consistent. For intermediate lifters (6+ months experience), periodised training often works better – e.g. weekly or monthly periodisation where intensity and volume vary over time. There are many effective methods beyond linear progression.

Sources