Deload Calculator
A deload is a planned reduction in volume to clear accumulated fatigue. The signal that matters is a sustained decline in performance — not how tired you feel today.
Your results
A sustained performance decline is the only marker with good evidence behind it. Soreness, a single bad session and a low wearable recovery score are all poor signals.
What a deload actually is
Keep the same exercises. Cut the number of sets to roughly half. Keep the weights near normal — around 90% — and stay well short of failure.
What it is not: a week off, a week of light circuits, or a week of trying new exercises. Reducing the weight dramatically while keeping the volume misses the point, because volume is the main driver of fatigue.
One week is usually enough.
When to deload, and when the problem is something else
Schedule one every six to ten weeks rather than waiting for symptoms. It is cheaper to take a planned deload than to dig out of accumulated fatigue.
If performance is still down after a deload plus two more weeks, the cause is probably not training fatigue. In rough order of likelihood: short sleep, under-eating, life stress, or a medical issue worth getting checked. A second deload will not fix any of those.
And if you have been training hard for more than four to six months without a break, a full week off may serve better than a deload — connective tissue and motivation recover on a slower timescale than muscle.
Common questions
How often should I deload?
Every 6–10 weeks as a scheduled default, or sooner if performance has declined for two or three weeks.
Should I reduce weight or volume?
Volume, primarily. Cut sets to about half and keep the weights near normal.
How long should a deload last?
One week is usually enough. Longer suggests you needed a full break rather than a deload.
Will I lose progress during a deload?
No. Most people come back stronger, because the fatigue was masking their actual capability.
Related calculators
Track the numbers, not just calculate them
MyFitsy stores your weight, measurements and every session, so the figures above become a trend instead of a one-off.
