Next weight calculator
Enter what you did in your last workout and see the weight and reps to try next, using the same rules as the PrimeFeat app.
How it works
The calculator uses double progression: you add reps first, then weight.
- Inside your range: keep the weight and aim for one more rep.
- At the top of your range on every set: add weight and restart from the bottom of the range.
- Below the minimum: keep the weight, or drop it if your average falls below 80% of the target.
To aim for a fixed number of reps, enter the same number as minimum and maximum.
FAQ
When should I increase the weight?
When you reach the top of your rep range on every set with good technique. With a range of 8 to 12, go up once all your sets are at 12.
How much weight should I add?
The calculator adds 5 kg for legs and glutes, 2.5 kg for back, chest and shoulders, and 1.25 kg for arms (10, 5 and 2.5 lb), up to 10% of the weight, with a smallest step of 1.25 kg or 2.5 lb. Then round to the plates available at your gym.
What if I miss reps?
If you are close to the target, keep the weight until you complete every set. If your average falls below 80% of the target, drop the weight slightly.
What is RPE used for?
RPE rates your effort from 1 to 10. At 9 or above, the calculator has you repeat the weight even if you hit the target. At 6.5 or below, it doubles the increase, still up to 10%.
In PrimeFeat, this happens on its own from your workouts: you see the weight to try on every exercise. Free, with no ads.
Start for free → Download on the App Store
Training guidance, not medical advice. If a weight hurts your technique or causes pain, do not go up.