Strength Training
Progressive overload is the #1 principle for getting stronger. Our calculator tells you exactly when and how to increase your training load.
Progressive overload means gradually increasing the stress placed on your body during training. This can mean more weight, more reps, more sets, or less rest time. Without progressive overload, your body adapts and progress stalls.
The simplest overload system: set a rep range (e.g., 8-12). When you can hit the top of the range for all sets, increase weight by 5-10 lbs and drop back to the bottom of the range. Repeat forever.
Every 4-6 weeks, reduce weight by 40-50% for one week. This allows your joints, tendons, and nervous system to recover. After a deload, you'll typically come back stronger.
Progressive overload only works if you show up. Momentum tracks the habit that makes strength gains possible.
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