Free Tool
Tapering Calculator
Free here • Paid in Paid powerlifting coaching
Enter your true 1RM and the lift. We will plot the standard 4-week taper around a 91 percent opener, with sets, reps, and load for every week.
Your meet lift
Planned opener: 369 lb.
Squat taper plan
Working weights are percentages of your opener, rounded to the nearest 2.5 lb.
| Week | Sets x Reps | Load (% opener) | Weight (lb) |
|---|---|---|---|
| Week -4 | 4 x 3-5 | 70-80% | 258-294.75 |
| Week -3 | 3 x 3 | 80-85% | 294.75-313.25 |
| Week -2 | 3 x 1-2 | 87-92% | 320.75-339 |
| Week -1 | 2 x 2 | 60-70% | 221.25-258 |
| Competition dayMeet | 1 x 1 | 90-92% | 331.75-339 |
Generate your full peak-week plan in Zealova
Zealova schedules all three lifts across the 4-week taper, syncs warmup ramps to your true 1RMs, and reminds you to deload at the right time.
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Methodology + Sources
- Helms ER, Morgan A, Valdez A (2018). The Muscle and Strength Pyramid: Training, 2nd ed.
- Pritchard H et al. (2015). Tapering practices of strength and power athletes. J Strength Cond Res 29(8): 2228-2236.
- Israetel M et al. Renaissance Periodization powerlifting peaking guidance.
Last updated: 2026-05-14
Built by Sai, founder of Zealova. Not a neutral third party. Calculator results are estimates. For medical decisions, consult a qualified professional.
Frequently asked questions
Is tapering only for competition?+
No. Any time you want to express maximal strength on a date, a taper helps. Mock meets, video PR attempts, and end-of-block testing all benefit from the same 4-week structure. Outside of competition or testing, sustained heavy singles are usually counterproductive.
What is the optimal taper length?+
Four weeks is the consensus default for full-power lifters. Pritchard et al. (2015) surveyed strength athletes and found 7-14 day tapers were typical for upper body and 14-28 day tapers for lower body. A two-week taper works for shorter blocks, but the 4-week version handles accumulated meet prep fatigue best.
Why open at 91 percent?+
An opener is the conservative first attempt you are certain to make on a bad day. 90-92 percent of your true 1RM clears that bar for most lifters. Opening lighter leaves attempts on the table. Opening heavier risks a bomb-out and ends the day before you make a single lift.
Should deadlift taper differently?+
Yes. Deadlifts recover slower than squats or bench. The calculator drops volume in week minus 4, pulls the heavy single forward in week minus 2, and runs a lighter week minus 1. Same calendar, lower CNS load.
How do I pick second and third attempts?+
A common rule is opener plus 2-3% for the second, then second plus 1-3% for the third based on how the second moved. The taper sets up the opener. Attempt selection on meet day is a separate skill, but a clean taper means the opener barely moves you and the third becomes a true PR attempt.
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