Wave Loading
Cycling weight up and down across sets to build strength while managing accumulated fatigue.
What is wave loading?
Wave loading structures a session in repeating "waves" where weight increases across a few sets, then drops back down before climbing again — rather than steadily increasing weight in a single straight line (a standard pyramid).
The drop in weight between waves allows the nervous system to partially recover from the heaviest lifts, which can let you handle slightly heavier loads on the second and third waves than you could if you kept climbing in a straight line.
How to structure wave loading
Example wave loading (squat): Wave 1: 70%, 80%, 90% of max. Wave 2: 75%, 85%, 92.5%. Wave 3: 80%, 90%, 95% — each wave starts lighter than the previous wave's peak, but climbs slightly higher.
Because this requires tracking percentages of a known max and careful planning, wave loading is typically used in structured strength programs rather than improvised on the spot.
Who wave loading works well for
Wave loading suits experienced lifters with an established strength base who are working toward specific strength or power goals, often in powerlifting or strength-focused programming.
Logging wave loading in FitForgeFlow
Log each set's weight and reps as you move through the waves in FitForgeFlow — your history will show the full wave pattern across the session, making it easy to plan the next one.