How to Log a Deload Week So It Doesn't Look Like You Got Weaker

The short answer: label the week DELOAD at the top, log the lighter weights and fewer sets you actually did, and add one short recovery note. That way, when you look back, the dip in your numbers has a reason next to it. Keep the same exercises so the next week lines up with the weeks before.

Worked example: planning the week

Say a normal week for you is 20,000 kg of total volume, 16 working sets per session, and a typical bar weight of 100 kg.

Put those into our free deload planner with a 50% volume cut and a 10% intensity cut. The planner halves your weekly tonnage to 10,000 kg and suggests 8 working sets per session at about 90 kg.

Each of those is its own target. They're not meant to multiply together. Fewer sets and a slightly lighter bar together bring the week down, so your reps per set can stay close to normal. Put your own week in to check your own numbers.

What to write in your log

1. Label the week

Put DELOAD at the top of every session that week. This is the most important part. Without it, a flat week of lighter numbers reads like you went backwards.

Mon 5 Oct, DELOAD

2. Log what you actually did

Write the real, reduced weights and sets. Don't skip logging just because it's an easy week.

Mon 5 Oct, DELOAD
Squat 3x5 @ 90kg, easy
Bench press 3x8 @ 55kg
Barbell row 2x10 @ 45kg

(That's an example session, not a prescription.)

3. Add one recovery note

A few words on how you feel. This is what tells you whether the deload worked.

Note: knees better, slept well, keen to go heavy next week

How to plan the deload itself

A few common defaults, which the deload planner is built around:

• Keep the same exercises and the same days. Only the workload changes.
• Cut volume first. Do far fewer sets and keep the bar feeling familiar.
• Trim intensity by a smaller amount, around 10%, if specific lifts feel beaten up.
• Stop well short of failure. Leave 3 to 4 reps in the tank on every set.
• One week is usually enough. Then go back to your previous week's numbers.

Why logging the deload matters

A deload you don't write down leaves a gap. Three months later you see a week missing, or a week of lighter numbers with no label, and you can't tell whether you were sick, busy or deloading.

A labelled week also helps you learn your own pattern. Over time you can see how many hard weeks you usually get before things start to stall.

Frequently asked questions

How do I log a deload?

Label each session DELOAD, write the actual lighter weights and fewer sets you did, and add one note on how you're recovering.

Should deload weeks show lower weights?

Yes. Log the real weights. The label explains the dip, so your history stays honest and readable.

What should I write during a recovery week?

The same as usual, just lighter: exercise, sets x reps, weight. Plus one recovery note, like "joints feel better" or "still flat".

Should I cut volume or intensity?

Cutting volume first is the usual choice. If particular lifts feel beaten up, trim intensity too, by around 10%.

How long should a deload last?

One week suits most people. If you still feel flat after a full easy week, the issue is often sleep, food or life stress rather than your training plan.

When do I go back to progressing?

The week after the deload. Return to your previous week's numbers and carry on from there.

When should I deload?

Common triggers are several weeks of hard training with stalling weights, sleep and appetite going sideways, joints that ache before the session starts, or the end of a planned block.

Plan on the tool, log on Twaka

Work out your deload week with the free deload planner, then write the week down. In Twaka, you type each session in plain English and it keeps the sets, weights and totals for you. It's on the App Store for iPhone. Download Twaka on the App Store.

Educational guidance only, not medical or coaching advice. If pain, injury or illness is part of the picture, talk to a qualified health professional.