Progressive Overload Rechner — 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.
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.
- Week 1: 135 lbs
- Week 2: 135 * 1.025 = 138 lbs
- Week 4: 135 * 1.025^4 = 149 lbs
- Week 8: 135 * 1.025^8 = 164 lbs
- Total increase = 164 - 135 = 29 lbs (21.8%)