Progressive Overload Rechner
Berechnen Sie target weights for progressive overload in strength training. Plan weekly Gewicht increases for consistent gains.
Target Weight After Period
243.7 lbs
Target Weight After Period vs Current Working Weight
Formel
## Progressive Overload Principle Progressive overload is the gradual increase in stress placed on the body during training, essential for continued strength and muscle gains. ### Formula **Target Weight = Current Weight x (1 + Weekly Rate)^Weeks** A 2-5% weekly increase in load is typical for intermediate lifters. Beginners can progress faster (5-10%), while advanced lifters may only manage 1-2% per week or less.
Lösungsbeispiel
Currently squatting 200 lbs, increasing 2.5% per week for 8 weeks.
- 01Target = 200 x (1.025)^8 = 200 x 1.2184 = 243.7 lbs
- 02Total increase = 243.7 - 200 = 43.7 lbs
- 03First week add = 200 x 0.025 = 5.0 lbs
Häufig Gestellte Fragen
How much should I increase each week?
Beginners: 5-10 lbs per session on compound lifts. Intermediate: 2.5-5% per week. Advanced: 1-2% per week or less. Use microplates (1.25 lb) for upper body lifts.
What if I stall?
If you cannot complete the target reps at the new weight for two consecutive sessions, deload by 10% and build back up. This is normal and part of the process.
Is overload only about weight?
No. You can also overload through more reps, more sets, shorter rest periods, slower tempo, or better range of motion. Weight is the most common variable to manipulate.
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