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.

For beginners, yes, for several months. Intermediate and advanced lifters will need to use smaller increments or periodized programming.

Plan your progressive overload by calculating target weights over several weeks based on a starting weight and weekly increase percentage.

Starting Weight

lbs

Weekly Increase

Number of Weeks

Target Weight (final week)

164 lbs

Total Increase29 lbs

Total Increase %21.8%

Week 4 Weight149 lbs

Target Weight (final week) vs Starting Weight

Progressive overload is the gradual increase of stress placed on the body during training.

Target Weight = Starting Weight x (1 + Weekly Increase %) ^ Weeks

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.

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

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