Tools Progression
Progressive overload calculator
Enter your last working set and your target rep range, and get the next session's weight and reps by double progression. Reps in reserve sharpen the read. Works in pounds or kilograms. Nothing leaves your browser.
Progressive overload means doing a little more over time. Double progression is the cleanest way to run it: add reps until you reach the top of your rep range, then add a small amount of weight and start again at the bottom. This calculator applies the same double-progression rules the Anneal app uses on every set you log, including how it reads reps in reserve to decide whether to hold, bump reps, or add load.
Predict your next set
How this differs from the app
This tool is a single deterministic step from the one set you type in. It takes your reps in reserve at face value, where the app learns your effort calibration over time and corrects it before it doubles a jump. It assumes your last session was recent, where the app eases targets after time off. It does not weigh how recovered you are or your longer strength trend, so on a missed target the app may hold the weight where this tool backs off. Same core rules, with more context in the app.
Once you have a weight, the plate calculator shows what to load on the bar, and the 1RM calculator turns it into training percentages. For the full method, read double progression explained and progressive overload explained.
Common questions
What is double progression?
Double progression is the simplest reliable way to progressive overload. You keep a weight and add reps session to session until you reach the top of your target rep range, then add a small amount of weight and drop back to the bottom of the range. You progress on two axes, reps first and load second, which is where the name comes from.
Should I add weight or reps?
Add reps while you are inside your rep range, and add weight once you hit the top of it. If you missed the bottom of the range by two reps or more with little left in the tank, ease the load and rebuild. If you were close to failure inside the range, hold the same weight and reps for one more session before adding.
Why might the Anneal app suggest a different number?
This tool is one deterministic step from the single set you enter, and it takes your reps in reserve at face value. The app also weighs how recovered you are, your recent strength trend, time off since you last trained, how new the movement is, and how it has learned to read your effort ratings, so its number can differ when those signals fire. On a missed target, for example, the app may hold the weight where this tool backs off.