Deload lowers your target weights for a session so you can take a lighter week without it counting against your progress. You can deload a whole workout, or a single exercise inside it, and either way that session or exercise is excluded from PRs, progression, and your Strength Score.
Where to find it
The Deload chip sits near the top of your exercise list, next to Reorder. To deload a single exercise instead, use that exercise's three-dot menu.
Turning on a session deload
Tap the Deload chip. Kenso drops your prefilled target weights by a percentage. It defaults to 35%, and you can adjust it anywhere from 5% to 80% using the number field that appears in the orange banner under the header. Turning Deload off restores your original target weights exactly.
Deloading a single exercise instead
If you only want to go lighter on one movement, open that exercise's three-dot menu and tap Deload. This lowers targets for that exercise alone, without affecting the rest of the workout or turning on the session-wide banner.
What it affects
While a session or exercise is marked as deload, its sets don't count toward personal records, don't move your progression targets forward, and are excluded from your Strength Score.
Good to know
- If you're running an Auto-Progress cycle and it's scheduled a deload week, the session is flagged as deload automatically. You can still turn it off manually if you want to train normally that day. Hand-built programs don't get this automatic flag.
- Completed sets and warmup sets aren't affected when you adjust the deload percentage: only sets you haven't logged yet are.
- A session or exercise you deload still saves and shows up in your history like any other. It's excluded only from the calculations listed above.