Deload week calculator

Plan easier weeks into your training. Get the dates and how much to cut back.

Your details

Your next deload week starts

Wed 18 November 2026

week 5 of each 5 week block

ThenWed 23 December 2026
AndWed 27 January 2027
Sets in a deload weekabout 6 instead of 12, with a few fewer reps a set
Working weight in the deload54 kg instead of 60 (10% lighter)
Your 5 week blockwithin the usual range (every 3 to 8 weeks)

A deload keeps the habit going with less work. In a 2024 survey of 246 strength and physique athletes, most deloaded about every 5 to 6 weeks for about 6 days, cutting sets and reps, lifting a little lighter and keeping the same exercises.

Sharp pain, a pop, or pain that lingers after a session is a reason to stop and see a GP or physio. Chest pain or feeling faint while lifting: stop, and call 999 if it does not pass.

The working

A 5 week block from 21 October

Four normal weeks, then week 5 is the deload: it starts Wed 18 November 2026, then 23 December and 27 January. Cut from 12 weekly sets to about 6.

What a deload is

Less work, same habit

Experts in a 2023 consensus mostly cut volume by around half. In a 2024 survey of 246 strength and physique athletes, deloads came every 5.6 weeks on average and lasted about 6 days, with fewer sets and reps, a lighter load and the same exercises. At 10% lighter, 60 kg becomes 54 kg. You still train; you just leave the gym fresher.

Signs you need one sooner

Listen in

Weights feel heavier than usual for a week or more
Sore joints rather than sore muscles
Poor sleep or low mood
Dreading sessions you usually enjoy

Read with care

What this cannot tell you

IllnessBeing ill needs rest, not a deload.
Your scheduleHolidays often make a natural deload; move the dates.
OvertrainingLasting fatigue or low mood is worth a GP chat.

Questions

Common questions

How often should I deload?

Every 4 to 8 weeks for most lifters, or when you feel run down.

Should I stop training during a deload?

No, keep training with about half the sets.

Will I lose strength in a deload week?

No. You often come back stronger.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.