Deload Calculator
Calculate deload weights for recovery and periodization.
Typical deload: 10-20% reduction
Deload Plan
Week 1
90 kg
90% of current
--10 kg
Deload week: 10% reduction for recovery
Improves TDEE accuracy if known
About Deloading
What is a Deload?
A deload is a planned reduction in training volume and/or intensity to allow for recovery, prevent overtraining, and promote supercompensation (performance improvement).
When to Deload:
- Every 4-8 weeks of progressive training
- When experiencing persistent fatigue or plateaus
- After a competition or peak performance
- When returning from time off
Deload Strategies:
• Volume Reduction: Reduce weight by 10-20%, keep same sets/reps
• Intensity Reduction: Reduce sets by 50%, keep same weight
• Complete Rest: Take a full week off (less common)
• Most programs use a combination: reduce weight 10-20% and reduce volume 30-50%