Deload Week Calculator

Most lifters benefit from a deload every 4-6 weeks of hard training. Advanced lifters running high volumes might need one every 3-4 weeks. Beginners with low absolute loads can often go 8+ weeks before requiring one. The calculator weights recency alongside other fatigue signals.

Three formats work. Volume deload cuts sets in half at normal weight. Intensity deload keeps the sets and drops weight to around 70%. Active recovery does both. Joint pain or near-max RPE pushes you toward intensity or active recovery. Plain accumulated volume responds to a volume cut.

No. A week at reduced load preserves neural patterns and detrains almost nothing. Most lifters come back stronger than the week before the deload. Detraining only becomes a factor after 2-3+ weeks of true rest.

Yes, this is common. If only your low back is barking but your upper body feels fine, deload squats and deadlifts while training bench and pulls normally. Whole-body deloads are simpler but selective deloads can keep more momentum.

Sustained RPE 9+ over multiple weeks is a leading indicator of overreaching even when subjective fatigue feels manageable. The calculator still flags it because waiting for systemic burnout usually means you waited too long.