Tools

Micro overload calculator

Find the smallest step up from a set that still counts as progress, then chain it set by set.
⚡ Calculate Next Step
The weight and reps you just completed
What is Micro Overload?
The concept
Instead of adding a fixed 2.5 kg each session, the calculator finds the exact minimum increase that produces a higher estimated 1RM within your constraints.
Chaining sets
After completing the suggested set, click Calculate for Next Set to plan each successive set in your session without re-entering all parameters.
Example: Current 60 kg × 10
→ Suggestion: 60 kg × 11
Adding one rep is the smallest genuine improvement when the minimum weight jump (2.5 kg) would be a larger relative step.
💡 Tip: Use microplates (1.25 kg or smaller) to unlock even finer progressions — especially useful at higher loads where rep increments are mechanically harder.
⚡
Your result will appear here
Enter your current set and the constraints for your session, then click Find Next Set.
When to use Micro Overload
Sticking points
When you've been at the same weight for several sessions and can't add a full plate without breaking form.
Rep-based progression
When your goal is to add reps at the same weight before moving up — the calculator tracks 1RM across the rep increase.
High-volume sessions
Plan multiple ascending sets in one session. Chain the results: complete a set, click Continue, plan the next.
Return from deload
Ease back in with the smallest possible increment rather than jumping straight back to previous loads.