Deload Calculator
A deload is a planned easier week of training. Enter a working weight and your sets, choose how much to cut, and get rounded numbers you can load straight away.
Your deload numbers
Deload weight: 90 kg
Deload sets: 4
Reduction in total work (weight × sets): 10%
Example shown: 100 kg for 4 sets with a 10% load cut becomes 90 kg for 4 sets. Change the numbers to see your own.
How it works
- Deload weight = working weight × (1 − load reduction), rounded to your chosen increment.
- Deload sets = working sets × (1 − set reduction), rounded to the nearest whole set and never below 1.
- Keep reps the same and stop each set with plenty of reps left in reserve.
Plan your deload inside your training log
Track every session in Gainzbook so you can see when fatigue is building and when performance is trending up again.
Track Your Lifts & PRs with GainzbookAbout the Deload Calculator
What is a deload week?
A deload is a short, planned reduction in training stress, usually around a week long. You still train, but with lighter weights, fewer sets, or both, so that accumulated fatigue can fall while you keep practising technique. It is different from taking time off, and different from stopping early because of pain or injury.
How are the deload numbers calculated?
The calculator applies two simple percentage reductions to the numbers you enter. Weight is reduced by your chosen load percentage and rounded to your plate increment; sets are reduced by your chosen volume percentage and rounded to a whole number. For example, 100 kg for 4 sets with a 10% load cut and 2.5 kg rounding gives 90 kg for 4 sets. With a 40% set cut instead (and no load cut) it gives 100 kg for 2 sets.
Which deload style should I choose?
| Style | What changes | Common range |
|---|---|---|
| Lower load | Same sets and reps, lighter weight | 10–20% less weight |
| Lower volume | Same weight, fewer sets | 40–50% fewer sets |
| Both | Lighter weight and fewer sets | Use smaller cuts of each |
Assumptions and limitations
- The ranges above are common coaching conventions, not proven universal rules. Research on the best deload design is limited and individual responses vary.
- The calculator only handles weight and sets. It does not change reps, tempo, exercise selection or how close to failure you train.
- It is general guidance, not personalised coaching, medical or injury advice.
How much should I reduce the weight in a deload?
Many lifters cut load by roughly 10 to 20 percent, or cut the number of sets by around 40 to 50 percent, while keeping reps in reserve high. These are common coaching conventions, not a proven universal rule. Start at the gentler end and adjust to how you recover.
How often should I deload?
There is no single correct schedule. Some programmes build a deload in every four to eight weeks; others only deload when performance stalls or fatigue builds up. Your experience level, sleep, stress and training intensity all change the answer.
Is the deload calculator personalised advice?
No. It applies simple percentage reductions to the numbers you enter and rounds to loadable weights. It cannot know your injury history, recovery or goals, so treat the output as a starting point and speak to a qualified coach or clinician if you are unsure.
Related tools
Work out your training numbers with the one rep max calculator, load the bar with the plate calculator, or see how your lifts compare on the strength levels pages.