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Set weekly load targets

Use recent performance, effort band, week goal, recovery, and adherence to set a clear load selection rule instead of vague use-a-challenging-weight notes.

Load profileSimpleSimple load week for mixed recent logs / some grinders—conservative selection, no ego jumps
Primary load targetHold last week's working weight on priority lifts; drop 2.5-5% if the set turns into a grinder before the effort bandBias load targets conservative so the client can finish sessions inside the effort band.

Performance guidance

  • Write a two-step ladder: hold most work, microload only the best-looking priority lift.
  • Bias any jump to the lift family that still needs productive stress.
  • Use simpler hold rules on tertiary work so the week stays finishable.

Practice rules

  • Write one load rule on the card this week—no vague use-a-challenging-weight notes across every lift.
  • Log the working weight and whether it stayed inside the effort band so next week has a real selection signal.
  • Prefer clean finishable weights over ego jumps that force unfinished sets.
  • End the set when the effort band is hit, not when ego wants another plate.

What not to jump yet

  • Do not chase big weekly jumps on poorly recovered or rebuild weeks.
  • Do not raise load mid-week because one warm-up felt easy on paper.
  • Do not turn every accessory into another load PR while adherence is still fragile.

Coaching rules

  • Choose one primary load rule from recent performance and effort band—not a vague challenging-weight note.
  • Match load ambition to week goal, recovery, and adherence.
  • Park ego jumps until the current load standard is mostly honest.
  • Review the same load target next week before inventing a heavier one.

Why this matters

Strength coach weekly load targets planner

Load notes stay vague and clients either ego-jump weights or sandbag selections without a clear weekly target. This tool should help coaches make a clearer decision before they turn the draft into client programming.

Inputs this tool uses:

  • Recent performance
  • Effort band
  • Week goal
  • Recovery status
  • Recent adherence

Expected output: Weekly load targets with selection rules, practice guidance, and what not to jump yet.

You can use this page without the widget: write down those inputs, then treat the result as Weekly load targets with selection rules, practice guidance, and what not to jump yet.. The calculator above is optional.

Markdown version

Where Lyfta fits

Lyfta Coach can help deliver the adjusted week once the coach sets clear load targets.

Try Lyfta Coach

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