Cap Weekly Training Load Progression — Free
Enthusiasm outpaces tissue. Apply your own weekly increase cap to last week’s totals and see exactly how many planned reps sit over the line, exercise by exercise.
The proof surface
Adherence trackers ask whether you did the exercises. This asks whether the plan grows too fast: an allowed cap from last week’s total, and the reps over it in this week’s plan.
Why the flat version breaks
Averaging across exercises
A calm squat does not buy a wild shoulder.
Rounding the cap up generously
Fractional reps floor, because tissue does not round up.
Treating the cap as clinical guidance
Your condition may need a different rule entirely.
How to work the load progression caliper
Enter last week’s completed total reps per exercise, not the plan you meant to follow. The cap is computed on real load: 50 reps last week at a 10 percent cap allows 55.
The sample 10 percent is illustrative. Use whatever progression rule your physiotherapist or coach gives you; the tool applies it mechanically and floors fractional reps.
Shoulder press plans 60 against a cap of 55, so five reps are over; knee extension plans 44 against 44 allowed and adds nothing. The total counts over-cap reps only — a compliant exercise does not earn extra headroom elsewhere.
Bring flagged exercises back to the cap or ask whether the cap itself should change. Never inflate last week’s numbers to make this week fit; the check is only useful if the baseline is honest.
What the load progression caliper replaces
| Question | Before | Visible working |
|---|---|---|
| Averaging across exercises | A calm squat does not buy a wild shoulder. | Set the cap from professional guidance |
| Rounding the cap up generously | Fractional reps floor, because tissue does not round up. | Count only the excess |
| Treating the cap as clinical guidance | Your condition may need a different rule entirely. | Trim the plan, not the record |
A local arithmetic aid replaces hand calculation, not expert review. No paid AI service is needed.
Run it on the samples, right here
FIRST-LOAD
Input is processed locally and a draft is saved automatically in this browser profile when storage is available. Reset to sample clears that draft; Pro history has its own clear button. A state link encodes your inputs in its URL: share only non-sensitive rows. Browser history, clipboard and anyone receiving the link may retain it. Optional AI use below leaves this device; it is not required.
Planning arithmetic using a progression rule you supply. Not clinical advice, rehabilitation guidance or a safety clearance; follow your treating professional’s programme.
Data note: Everything runs in this browser tab on the load progression caliper: your exercise | last week total reps | this week planned reps stays on this device, nothing is uploaded, and the reading is rebuilt only when you press run.
Go deeper: the companion app files the same reading as a meter band gauge
The article demo above runs without limits. The companion app keeps a local history, exports the rows as CSV, prints the load progression caliper reading, and holds your drafts on this device — one free run, then $ 4 one-time for the layer that keeps filing.
The load progression caliper reading is complete for free. The optional $4 layer adds print, row CSV and the last five local reading summaries; it does not add hidden answers. Checkout is not configured yet; the article demo remains unlimited.
Open the cap weekly training load progression companionBoundary
Planning arithmetic using a progression rule you supply. Not clinical advice, rehabilitation guidance or a safety clearance; follow your treating professional’s programme.
What this is built on
- Method: Shoulder press plans 60 against a cap of 55, so five reps are over; knee extension plans 44 against 44 allowed and adds nothing. The total counts over-cap reps only — a compliant exercise does not earn extra headroom elsewhere.
- All sample records are invented examples. The app does not fetch measurements, policies, files or personal records.
- Google’s official pricing page, fetched 2026-09-28, lists free-tier access including AI Studio. Optional formatting only; limits and availability can change. Free-tier content may be used to improve products. Never paste private records there.
Before: A calm squat does not buy a wild shoulder. After: the load progression caliper shows the working beside each named row so the reader can change the assumption and inspect the consequence.
Optional AI formatting, not calculation
For this load progression caliper, use the free AI Studio interface only if available to you, with no paid API key. Manual entry completes the same workflow for free. Supply only fictional or non-sensitive notes. Review its output against the source; never paste unresolved questions into the numeric rows.
Format my non-sensitive notes for a load progression caliper. Return plain rows only: exercise | last week total reps | this week planned reps. Preserve supplied quantities exactly. Do not guess missing values; list questions separately. Do not calculate or add advice. I will check every row before pasting into the local tool.
Accepted schema: exercise | last week total reps | this week planned reps. No AI response is executed as code.