Calculator
Deload Calculator
Enter what you normally do, pick how you want to back off, and get the actual numbers for your deload week.
Deload week
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Keep your rest periods the same or slightly longer than normal. The full framework is in the deload guide.
Frequently Asked Questions
How do you calculate a deload week?
Pick one variable to cut. Halve your sets and keep the load, keep your sets and drop to about 65% of your normal load, or reduce both moderately to roughly two thirds of the sets at 80% of the weight. All three work; the choice depends on whether fatigue or joint stress is the problem.
How much weight should I lift on a deload?
Between 65 and 100% of your usual working weight depending on the style. An intensity deload drops the bar weight to around 65%. A volume deload keeps the weight and cuts the sets instead, which many lifters prefer because the movement still feels normal.
Should I keep rest periods the same during a deload?
Yes, or take slightly longer. The goal of the week is to shed fatigue, so cutting rest to make a lighter session feel hard reintroduces exactly what you are trying to remove.
How often do I need a deload?
Most lifters do well with one every 4 to 6 hard weeks, or sooner if performance is sliding across sessions, joints ache persistently, or sleep and motivation have dropped.