Deload Week – When and How Much to Cut

A deload is a planned recovery week that lets accumulated fatigue drain while fitness sticks — fitness fades slowly (days to weeks) but fatigue clears fast (days), so a well-timed deload raises your readiness. This calculator watches the signals: bar speed dropping, reps grinding, sleep and motivation sliding, or 3+ sessions in a row where planned RPE overshoots by 2. The standard prescription halves weekly volume (10 sets become 5), trims intensity 5–10% on the big lifts, and keeps the same movements so technique stays greased. Worked example: after 6 weeks of 7,200 kg weekly squat-bench-row tonnage, a deload week runs 3,600 kg with the top set dropping from 100 to 92.5 kg — then the next block starts 2.5–5 kg ahead of the last one.

1. 1

   Log your training signals

   Bar speed, RPE overshoot, sleep and soreness trends

2. 2

   See if a deload is due

   Most lifters need one every 4–8 weeks of hard training

3. 3

   Get the prescription

   Volume, intensity and exercise plan for the deload week

• 1

  Deload before you feel broken, not after

• 2

  Keep 2–3 hard sets per lift to retain strength — zero-load weeks cost progress

• 3

  Return to training 2.5–5 kg ahead of pre-deload loads

• Taking deloads too often and losing training time

• Cutting volume to zero and detraining slightly

• Deloading only when injured

• Skipping the deload and hitting a wall mid-block