Progressive Overload Rechner
Plan your progressive overload mit target weights over weeks. Geben Sie starting Gewicht und weekly increase percentage.
Target Weight (final week)
164 lbs
Target Weight (final week) vs Starting Weight
Formel
## How Progressive Overload Works Progressive overload is the gradual increase of stress placed on the body during training. ### Formula **Target Weight = Starting Weight x (1 + Weekly Increase %) ^ Weeks** ### Guidelines - **Beginners**: 2.5-5% weekly increase is realistic - **Intermediates**: 1-2.5% weekly increase - **Advanced**: 0.5-1% weekly increase When you cannot maintain the increase, consider a deload week before resuming.
Lösungsbeispiel
Starting at 135 lbs with 2.5% weekly increase for 8 weeks.
- 01Week 1: 135 lbs
- 02Week 2: 135 * 1.025 = 138 lbs
- 03Week 4: 135 * 1.025^4 = 149 lbs
- 04Week 8: 135 * 1.025^8 = 164 lbs
- 05Total increase = 164 - 135 = 29 lbs (21.8%)
Häufig Gestellte Fragen
What if I cannot increase weight every week?
You can also overload by adding reps, sets, or reducing rest time. Linear weight increases eventually stall for every lifter.
What is a deload week?
A deload reduces training volume or intensity by 40-60% for one week to allow recovery. Typically done every 4-8 weeks.
Is 2.5% per week realistic long-term?
For beginners, yes, for several months. Intermediate and advanced lifters will need to use smaller increments or periodized programming.
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