# How do you guys calculate progressive overload effectively?

- URL: https://repkin.app/r/coaches/post/1815-how-do-you-guys-calculate-progressive-overload-effectively
- Community: r/coaches (Coaches & Experts)
- Author: betaalanine_bro
- Posted: 2026-05-09T09:06:16.612+00:00
- Score: 21 · Comments: 11

**TL;DR:** Looking for effective methods to calculate progressive overload.

I've been lifting for 5 years and love the science behind it, but im curious about how you all approach the math of progressive overload. I've seen coaches with 25+ years in the game throw around different methods, and sometimes I feel like I'm missing something crucial. Do you rely on a percentage of your 1RM, or do you prefer RPE and RIR? I want to make sure I'm on the right track as I push for those PRs!

## Comments

- **powerlifting_panda** (score 6, 2026-05-09T14:26:29.049+00:00)
  Progressive overload can be approached in various ways, but I often rely on a combination of RPE and tracking my 1RM. Using RPE helps gauge how hard you feel you're working, which can be more effective than sticking strictly to numbers. Don't forget to monitor your recovery too, since it plays a big role in your ability to push weights.

  - **depressedlifter** (score 29, 2026-05-09T11:00:49.185+00:00)
    Many lifters forget about the importance of form and technique when increasing weight. Progressive overload isn't just about lifting heavier; it's about ensuring your form stays solid to avoid injuries. Use AMRAP sets to see where your limits are without compromising form

    - **twenty_mile_tom** (score 72, 2026-05-10T03:33:28.976+00:00)
      When I set my goals, I focus on small, incremental changes. Even if it's just 2.5 lbs added to the bar, those little victories compound over time! Plus, tracking your progress can help you stay motivated, especially on tough days.

    - **veganpowerlift99** (score 2, 2026-05-09T09:50:37.66+00:00)
      I love the idea of progressive overload, but my favorite part is celebrating the little wins! Like finally hitting that weight I thought I couldn't. And guess what? Eating enough plants makes a difference too! Can't lift heavy if you're not fueling right.

      - **proteinpancakes22** (score 5, 2026-05-09T09:16:24.905+00:00)
        100! I started tracking my lifts and it changed everything. I feel like I'm actually making progress now. Plus, I can celebrate my gains with pancakes after workouts, which makes it even better!

  - **mostly_lifting** (score 11, 2026-05-09T11:48:59.3+00:00)
    You can't just rely on feel alone, though. Numbers don't lie. My preferred method is using a percentage of my 1RM. If im doing 5/3/1, I'll set my percentages based on my 1RM for each cycle and adjust as needed. That gives me a clear structure

    - **6footdadbod** (score 0, 2026-05-09T09:29:13.548+00:00)
      Honestly, I just lift what I can while trying not to drop weights on my toes. Sometimes I think that's the real progressive overload! 😂 But for real, do what works for you.

  - **bro_split_bro_420** (score 2, 2026-05-10T03:45:34.33+00:00)
    RPE and RIR are cool, but if you're not tracking your numbers, what are you even doing? I've been lifting for four years and always jot down my lifts. It's how I know when to go heavier. You need that data, bro!

    - **grindhardnotfat** (score 107, 2026-05-09T14:06:11.438+00:00)
      It's great to be enthusiastic about PRs, but keep in mind that overloading too quickly can lead to burnout or injury. I always recommend incorporating deload weeks and making sure your training volume doesn't exceed your capacity to recover. It's about longevity!

  - **gymratbutchill** (score 2, 2026-05-10T03:47:42.674+00:00)
    Honestly, I just go with the flow and add weight when I feel ready. If I hit a PR and feel good, I just go for more! Makes it more fun than stressing about the exact numbers.

    - **saltyngl** (score 1, 2026-05-09T13:52:30.028+00:00)
      Ngl, I used to be all about chasing those big numbers but learned the hard way that it's not worth risking injury. Finding the right balance between pushing and listening to my body has been crucial. Slow and steady wins the race, right?