Training tool
Deload calculator
Estimate a lower deload target from a current load. Useful when you need a conservative starting point and your program gives a percentage reduction.
Best for
For lifters adjusting a planned load downward while keeping the result tied to the original training number.
Find a lower target
Reduce a current load by a chosen deload percentage.
Use the percentage your program or coach specifies when it differs from this planning helper.
Deload target
Enter the current load.
The result will show a lower deload target and load reduction.
Deload target
How the deload target works
The calculator multiplies the current load by the selected percentage, then rounds to a practical loading step.
A lower percentage creates more room for recovery, practice, or a less demanding session.
Program rules and coaching guidance should override this calculator when they are more specific.
Use the next calculator
Formula and assumptions
- Deload target = current load x selected percentage.
- Default percentage: 80%. Editable range: 50-95%.
- The rounded result is a starting point; program or coach rules override it.
Use it well
- Start with the load your program would otherwise use.
- Use the deload percentage your program or coach specifies.
- Choose a lower target when the goal is recovery rather than performance.
- Pair this with the plate calculator when loading the rounded target.
Keep it honest
Caveats
- A deload percentage is a planning reference, not a medical recommendation.
- The right reduction depends on fatigue, movement, training history, and program context.
- Stop or adjust if pain, technique breakdown, or unusual symptoms appear.
References
Sources
- ACSM resistance training load context
ACSM summarizes resistance-training load ranges used for different training goals.
- Protocol deload formula
This page shows the current load x selected percentage method used for the public calculator.
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