Calculate your deload-week weights.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
A deload week is a planned drop in training intensity and volume to help you recover and avoid overtraining. This calculator works out your deload weights, typically between 50-60% of your current working weight. You still train the movements without piling on more fatigue, which gives your body time to repair and adapt. Used regularly, deloads help keep a strength program going for the long term.
Your result is a single target weight for the week. For instance, if your working weight for a lift is 100 kg and you choose a 50% deload, your deload weight will be 50 kg. This week isn't for personal records; it's active recovery. Keep your form sharp and your movements controlled rather than lifting heavy. You should finish sessions refreshed, not exhausted.
Plan deload weeks into your training cycle, usually every 4-8 weeks or when signs of fatigue appear. Afterwards you should feel ready to go back to your regular working weights, often with improved strength and performance. Regular deloads are a standard part of steady progress in strength training. For help fitting them into your program, book a free guided tour of RPM Gym.
A short spell of reduced training intensity and volume that gives your body a chance to recover, helps prevent overtraining and lets you adapt to the work you've done. It's a planned break, not a complete stop to training.
It varies, but a common guideline is every 4-8 weeks, or whenever you notice persistent fatigue, a plateau or minor aches. Adjust it to how your body feels.
Drop your working weights to 50-60% of your usual lifts and cut your total sets and reps significantly. Focus on good form and lighter loads, keep the movement patterns familiar and don't train to failure.
A properly planned deload week is unlikely to cost you strength. It helps consolidate gains and clear fatigue, and many lifters come back performing better in the next training cycle.
Yes. A coach can look at your deload weights with you on a free guided tour or in a coaching conversation, and place the lighter weeks in a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.