Deload Week Calculator
Set your deload weights and reduced volume from your normal working numbers — recover without losing progress.
How it works
Deload weight = round(working × load%) · deload sets = round(normal sets × volume%)
A deload is a planned easy week that lets accumulated fatigue dissipate so fitness can catch up — you keep the movement pattern but drop the weight, the volume, or both. Cutting load to roughly 50–70% and volume to about half is a common recipe. Deloads prevent the grind of constant heavy training from tipping into overreaching, and lifters often come back stronger the following week.
Worked example
If you normally do 4 sets at 200 lb, a deload at 60% load and 50% volume means 2 sets at 120 lb — enough to stay sharp on technique while shedding fatigue.
Frequently asked questions
How often should I deload?
Every 4–8 weeks is typical, or whenever performance stalls, joints ache, or motivation and sleep suffer. More advanced lifters training near their limit deload more often.
Will I lose strength during a deload?
No — a week of reduced load does not detrain you. If anything, dropping fatigue reveals the strength you built, which is why you often feel stronger the week after.
Should I deload weight, volume, or both?
Either works. Cutting volume while keeping some intensity preserves the feel of heavy weight; cutting intensity is gentler on joints. Many programs trim both modestly.
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Educational estimate for training planning, not medical or coaching advice. Warm up, use good form, and progress gradually — stop if you feel pain.