If you’re serious about your fitness goals, you know that training hard is only part of the equation.
What’s just as important is having a well-thought-out plan of attack when it comes to your workouts.
That’s why the deload week is so important – it’s a planned break from the intense training you’ve been doing, allowing your body to rest and recover. Not only that, but it also helps you to stay motivated and focused on your goals.
Let’s take a closer look at why the deload week is an essential part of any training program and how you can use them for better results.
What is a Deload?
A training deload is a planned period of reduced training volume and intensity. It is designed to give the body a chance to recover and adapt to the stress of previous training, which can help prevent injuries and improve overall performance.
During a deload week, you will reduce the number of sets, reps, or weight lifted in your workouts. For example, instead of performing 3 sets of 10 reps with a heavy weight, you may do 1 or 2 sets with a lighter weight. Alternatively, you may reduce the frequency of your workouts or take more rest days.
A training deload is typically scheduled after several weeks of intense training or leading up to a competition or event. The duration and intensity of the deload can vary depending on individual needs and goals. It’s important to note that a deload week does not mean complete rest but rather a reduction in volume and intensity to promote recovery and better performance in the long run.
How Often do I Need a Deload Week?
Most trainers would recommend a deload week every 8-10 weeks, regardless of your experience in the gym. However, several factors can influence how often you need them.
If you are in a caloric deficit, I would recommend keeping them closer to 4-6 weeks apart to avoid burnout and injury.
In the end, scheduling regular deload weeks is about paying attention to your body. If you know you can train at a high intensity for 12 weeks without stalling, you may well be able to push your deload week out that far!
Benefits of Deload Weeks
Ah, deloads! The magical reset button for your body and mind. If you’ve been working hard in the gym or on your favorite sport, you might feel like you’re hitting a wall or your progress has plateaued. That’s where deloads come in to save the day!
Although it might sound counterintuitive to rest when you’re trying to make gains, deloads actually offer a wide range of benefits that can help you reach your fitness goals faster.
So, let’s dive into some of the benefits of deloads that make them essential for anyone looking to build muscle, increase strength, or improve their athletic performance:
Injury Prevention
Deloads allow your body to recover from the physical stress that comes with intense training. This rest period gives your muscles, tendons, and joints time to repair any minor damage, reducing the risk of injury in the long run. Training sessions take a toll on your joints, tendons, and more. Taking a break from your training routine helps all of that recover.
Improved Performance
When you’re constantly pushing your body to the limit, it’s easy to hit a plateau. Deloads give your body time to rest and recharge, allowing you to come back stronger and perform better when you return to your regular training program.
Mental Break
Training can be physically exhausting, but it can also be mentally draining. A recovery week gives you a chance to step back and take a break from the grind, reducing stress and giving you time to refocus on your goals.
Improved Sleep
When you’re training hard, it’s not uncommon to experience sleep disturbances. Deloads can help improve your sleep quality, which is essential for recovery and overall health.
Increased Longevity
Deloads help prevent burnout and overtraining, which can lead to injuries and a loss of motivation. By taking regular deloads, you’ll be able to maintain your training over the long term and avoid setbacks.
Overall, deloads are a vital part of any training program. They help your body recover, prevent injuries, and improve your overall performance. So, the next time you feel like you’re hitting a wall, remember that taking a break might just be the best thing you can do for yourself and your fitness goals.
5 Sure-Fire Signs You Need a Deload Week
We all love pushing ourselves to the limit, but sometimes our bodies need a break. If you’ve been training hard for weeks or even months, it might be time for a deload.
Here are five sure-fire signs that your body needs a break:
Plateaued Progress
If you’ve been consistently training but you’ve stopped making progress or even regressed, it’s a sign that your body is fatigued and needs rest. A deload can help you recover and break through that plateau in your workout routine.
Chronic Fatigue
Feeling tired all the time, even when you’re not training, is a sign that your body is struggling to recover from your workouts. A deload can give you the rest you need to bounce back and feel energized again.
Persistent Muscle Soreness
It’s normal to feel sore after a hard workout, but if your muscles are constantly sore, it’s a sign that you’re not recovering properly. A deload can help your muscles repair and reduce soreness.
Decreased Motivation
If you’re feeling unmotivated to go to the gym or train, it might be a sign that you need a break. A deload can help you recharge and come back stronger and more motivated than ever.
Injuries – Even Minor Ones
When you’re fatigued, your risk of injury goes up. If you’re experiencing more aches and pains than usual, it’s a sign that your body needs a break. A deload can help you reduce your risk of injury and stay healthy.
So, if you’re experiencing any of these signs, don’t ignore them! Take a break and give your body the rest it needs. You’ll come back stronger, more motivated, and ready to crush your fitness goals. Remember, a deload is not a sign of weakness but a smart and necessary part of any training program.
How to Program Deload Weeks
Ready to learn how to program a deload week like a pro? Here’s the simplest way to do it: reduce your sets by one for a whole week.
So if you normally do 4 sets of squats and 3 sets of deadlifts, simply do 3 sets of squats and 2 sets of deadlifts instead.
When it comes to intensity, stick with the same weights you used in week 1 of your mesocycle – this is especially important for isolation movements.
Finally, remember to reduce volume (even for biceps curls!) to let your body recover. And there you have it – easy deloading for better performance.
Note: An exact recommendation for volume and intensity, especially for compound lifts, is to do around 2/3 of the average training volume for the mesocycle and 90% of the average intensity.
How to do a Deload Week Right
Your deload week should be taken seriously! You will likely feel significantly better about 72 hours into your deload week if you have been training intensely. But don’t jump right back in. Let your body recover this week and enjoy the decreased volume. Your body will thank you!
Most Professional Training Programs Include Deload Weeks
If you are following a program from a professional trainer, then it likely already includes deload weeks. Stick to your normal training, but talk to your trainer if you feel you need a deload.
Even some base programs like 5/3/1 have built-in deloads!
Should I Use The Same Weight For My Deload Week?
Your deload week should use the weight from the first week of your current mesocycle. So if you are strength training, you will typically use less weight for this week than you did the week prior.
Don’t worry; when you get back to your working weight, it will likely feel easier!
Other Types of Deloads
Although a typical deload week will be programmed as I showed above, there are simpler options:
Reducing Load Only
Your deload week can rely simply on reducing the weight you use. To program this style of deload, you will be lifting weights at about 40-60% of the weight you have been using. Sets and reps will remain the same.
Reducing Volume Only
For a volume deload, you will keep weight and reps the same; however, you will cut the number of sets you do in half. This will still be fairly taxing on the muscles, so I recommend taking two weeks if you are going to continue using heavy weights.
Changing Exercises
If you’re a recreational lifter or athlete who isn’t focused on higher levels of performance right now, this type of deload week is ideal. Shake things up by swapping out weight training for a lower-intensity bodyweight circuit, engaging in mobility-focused workouts, going for a swim, or taking lengthy hikes throughout the week.
Reasons Behind Deloading
The primary reason for a deload week is that your body and central nervous system need a break. Intense workouts over longer periods can start to wear you down. Regular deload weeks allow you to avoid the poor physical performance that comes with not getting adequate rest during your normal routine.
Who Wouldn’t Benefit from a Deload Week?
A deload week can be a great way to give your body a break from training, but not everyone needs one. If you’re a casual gym goer, you may not need to deload as often, as your body is likely not as fatigued or stressed as that of someone who trains with heavy weights more regularly or intensely.
Feeling Like You Need a Deload Week?
Take one! It definitely won’t hurt you and will most likely increase your results in the coming weeks.
Taking deload weeks is an important part of any serious training program!
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