Progressive Overload Calculator
Calculate target weights for progressive overload in strength training based on current load and weekly increase rate.
Target Weight After Period
243.7 lbs
Target Weight After Period vs Current Working Weight
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.
Example Calculation
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
Frequently Asked Questions
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