Free tool
Deload week planner
Enter your current working weight and how the last block felt. The planner returns deload weights, sets and reps for every session of the week. Built for adults who train hard and need the recovery to match.
Deload weight
60 kg
60 percent of working weight
Sets per session
2
Reps per set
5
Move the weight crisply, leave 3 to 4 reps in the tank, and finish each set feeling fresher than you arrived.
What a deload week actually is
A deload week is a planned lighter training week that lets fatigue dissipate before the next block of hard training. Loads drop. Volume drops. Intensity drops. The session count usually stays the same so the habit holds. Every session is deliberately easy. Tendons, joints, the central nervous system and sleep all get a chance to repair before the next push.
A serious programme schedules a deload every four to six weeks. Past 40 it sits closer to every four. Recovery capacity is the bottleneck on results. A deload is the cheapest way to buy it back.
How the planner decides the numbers
The deload weight is a percentage of your current working weight. Mild fatigue takes 70 percent. Moderate fatigue takes 60. Heavy fatigue takes 50. Sets drop by one. Reps stay the same. Every set should finish with at least three reps in the tank.
If your reps were grinding by the end of last block, your joints ache and your sleep is rough, ignore the temptation to lift heavy. The session is supposed to feel easy. Lighter loads still produce a training effect when sets are clean. The recovery you build this week pays back next week with personal records.
How to know it is working
By Thursday or Friday of a deload week the lifts should feel snappy. Bar speed picks up. Pumps come faster. Sleep deepens. If the bar still feels heavy at the end of the deload, extend it another four to seven days. Almost no lifter regrets an extra week of recovery. Every lifter who skipped the deload remembers the injury that followed.
Where this fits
Read the deload week explained guide for the science behind the protocol, or run the progressive overload calculator to plan the next block once you come back fresh.
How STRNTH handles this automatically
Every programme inside the STRNTH app has scheduled deload weeks built in. Loads automatically scale to 60 to 70 percent on deload weeks, sets drop by one and the coach explains why each lift is moving down. No mental arithmetic in the gym. Browse the programmes to find one that fits your training history.