PROGRESSIVE OVERLOAD
Goal Weight Calculator
Plan a realistic strength trajectory. Input your current 1RM and target goal to compute weekly overload milestones.
TARGET TRAJECTORY
Goal Parameters
REQUIRED WEEKLY PROGRESSION
+1.67 kg / wk
Total Gain: +20 kg (+20.0%)
PLAN FEASIBILITY Realistic & Sustainable
PROGRESSION CHECKPOINTS
PHYSIOLOGY OF OVERLOAD
Setting Realistic Strength Growth Targets
Strength adaptation follows a curve of diminishing returns. Knowing your weekly overload ceiling prevents injury, burnout, and program-hopping.
Adaptation Ceilings by Training Age
- Novice (< 1 Year): 1.0 – 2.0 kg/week. Rapid neural efficiency gains.
- Intermediate (1 – 3 Years): 0.4 – 0.8 kg/week. Hypertrophy-dependent progression.
- Advanced (3+ Years): 0.1 – 0.3 kg/week. Peaking through block periodization.
FAQ
Frequently Asked Questions
Everything you need to know about setting 1RM goals.
If you fail to progress for two consecutive weeks, take a 1-week deload at 60% intensity, then reset your training weights by 5%–10% and build back up with fractional plates.
No. Lower body muscle groups (quads, glutes, hamstrings) possess significantly larger muscle mass than upper body pressing muscles. Bench press progression is typically 50% the rate of squat and deadlift progression.