Tapering cuts volume 40–45%, and the deadlift goes 6–8 days out
In short
A systematic review of self-reported tapering in weight lifting sports found taper length typically runs five to nine days, longer in powerlifting. Training volume is reduced by roughly 40–45%, with training cessation periods of 1.5 to 4 days. Peak training volume comes 4–6 weeks out and peak intensity 2–3 weeks out. The last heavy session differs by lift: deadlifts 6–8 days before competition, squats 5–6.5 days, and the bench press 3–5 days.
Tapering — reducing training load before competition — is well documented in endurance sport and much less so in the weight lifting sports. This review gathered seven studies on what athletes in CrossFit, Highland Games, powerlifting, strongman and weightlifting report actually doing. All seven were rated high quality, scoring 80% or above with low risk of bias.
How much comes off, and how much rest?
The most commonly reported shape was the step taper — dropping load in one stage and holding it there — rather than linear or exponential models that reduce gradually.
- Taper length — typically 5 to 9 days, with longer durations reported in powerlifting.
- Volume reduction — roughly 40–45%.
- Training cessation — 1.5 to 4 days.
- Peak volume — 4 to 6 weeks out.
- Peak intensity — 2 to 3 weeks out.
The single most consistent adjustment was not lowering the weight but reducing training duration — making the sessions themselves shorter.
Each lift has its own last day
This is the most directly usable finding. The point at which athletes last performed each lift separated clearly.
- Deadlift — 6 to 8 days before competition
- Squat — 5 to 6.5 days before
- Bench press — 3 to 5 days before
The ordering has a logic to it. The deadlift goes first and the bench press stays latest, which is the gym-floor intuition that heavy pulling takes the longest to recover from — expressed here as a three-to-five day gap.
What each sport keeps in
What athletes retained during the taper varied by sport. CrossFit emphasised aerobic and gymnastics work, Highland Games and strongman prioritised power and strength, and weightlifting focused on strength, power and technical work. Coaching split too: weightlifting and CrossFit athletes most often reported formal coaching, while self-coaching was more common in strongman and Highland Games, and female athletes generally reported greater coaching access than males.
Athletes attributed ineffective tapering to errors in load management and to contextual stressors — work, travel and nutrition. A well-designed taper can be cancelled out by a long journey and unfamiliar food in the days before competing.
How this relates to your strength score
A relative strength score is built from Big 3 one-rep maxes, so the state you are in on testing day becomes the score. Even if you never compete, a day you have decided to chase a new number is effectively a small meet.
The per-lift spacing is what makes this usable. Plenty of people test all three lifts in one session, and it is common for the deadlift alone to come out flat. The data above explains why: the deadlift needs several days more recovery than the other two. Take about 40% of the volume out of the week before, put your last heavy pull at least six days ahead of testing, and the number you log becomes an honest one.
For how to build volume the rest of the time, see volume versus intensity.
Frequently asked questions
How long should a taper last?
Weight lifting athletes report taper lengths of typically five to nine days, with longer durations in powerlifting. Training volume is cut by roughly 40–45% during that period, with 1.5 to 4 days of complete training cessation.
Should you reduce weight or reduce sets during a taper?
The most consistently reported adjustment was reducing training duration — shortening sessions and cutting volume rather than lowering the loads themselves.
When should you last perform each lift?
Athletes reported deadlifts 6–8 days before competition, squats 5–6.5 days, and the bench press 3–5 days. The deadlift drops out first and the bench press stays latest.
When should volume and intensity peak?
Peak training volume was typically reached 4 to 6 weeks before competition, and peak intensity 2 to 3 weeks before.
Why do tapers fail?
Athletes linked ineffective tapering to errors in load management and to contextual stressors such as work, travel and nutrition, which can cancel out an otherwise sound plan.
Source: PubMed