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Prepare for a Deload Week

Calculate the results of the set and load reductions you choose for a lighter period.

The starting values illustrate one option. Adjust them to your program: there is no single deload dose that works for everyone.

Your deload week example

Remaining sets, rounded to the nearest whole number: 10

Reduced load for this exercise: 72 kg

Understand the calculation

A deload can be planned or considered when physical or mental fatigue builds up and your workouts decline. The consensus by Bell et al. (2023) recommends an individualized approach that reduces training demands. Coaches interviewed by Bell et al. (2022) reported volume reductions of 25% to more than 50%. These are observed practices, not a proven universal dose. The initial 10% load reduction shown is a modifiable example.

Remaining sets = usual sets × (1 - reduction / 100), rounded to the nearest whole number. Reduced load = usual load × (1 - reduction / 100).

Scientific sources

  1. Bell L, Strafford BW, Coleman M, Androulakis Korakakis P, Nolan D. Integrating Deloading into Strength and Physique Sports Training Programmes: An International Delphi Consensus Approach. Sports Med Open. 2023;9(1):87. doi:10.1186/s40798-023-00633-0.
  2. Bell L, Ruddock A, Maden-Wilkinson T, Rogerson D. You can't shoot another bullet until you've reloaded the gun: Coaches' perceptions, practices and experiences of deloading in strength and physique sports. Front Sports Act Living. 2022;4:1073223. doi:10.3389/fspor.2022.1073223.

Your questions

When should I consider a deload?
It can be planned into your cycle or discussed when fatigue builds up and the quality of several workouts declines. The consensus by Bell et al. (2023) encourages considering your experience, program, and context rather than applying the same schedule to everyone.

Should I reduce both sets and load?
Not necessarily. Volume, effort, and exercise selection can all be adjusted. The calculator separates sets and load to illustrate your choices. The practices described in the sources do not set a mandatory percentage.

Do I need to change all my exercises?
You can keep the exercises you know and reduce their demands, as described in the consensus by Bell et al. (2023). The goal is to prepare for your return based on your response without adding a new challenge everywhere.
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