Training

Strength Progression Checker

Progressive overload is not only adding weight to the bar. Sometimes progress is more reps, more sets, cleaner execution, or the same work at a lower effort. This checker compares two sessions using total volume and a simple estimated one-rep max formula so you can see whether the numbers moved up, stayed flat, or moved down.

The estimate is only a signal. One-rep max formulas are less reliable at very high reps, and they cannot see technique, range of motion, tempo, or fatigue from the rest of the week. Use the result as a quick checkpoint. If a lift is flat for one session, it may be normal. If it keeps drifting down while calories, sleep, and recovery are poor, the trend deserves attention.