Calculadora de Sobrecarga Progresiva — Fórmula

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.

    Ejemplo Resuelto

    Starting at 135 lbs with 2.5% weekly increase for 8 weeks.

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