You’ve been diligently working towards your health and fitness goals: enjoying protein at every meal, ensuring seven to nine hours of sleep, and pushing through heavy weights at the gym. However, lately, you’ve been feeling a bit sluggish. Why can’t I lift as heavy as I usually do? I’ve been following all the right steps.
The truth might be that you’re actually overdoing it—this is where a deload week comes into play.
A deload week is defined as “a time when you decrease the intensity and volume of your workouts,” as explained by Almoni Ellis, CPT, and a NASM-certified personal trainer. This could mean taking a complete break from the gym, reducing your weights, or opting for different physical activities during this period.
According to Tatiana Lampa, CPT, a certified personal trainer and corrective exercise specialist, strength training works by breaking down your muscles to create stronger ones. To facilitate this, it’s important to occasionally take a step back. This not only aids in recovery but also helps prevent injuries and boosts your long-term performance.
Deload weeks play an essential role in overall wellbeing—but knowing how to incorporate one into your routine is key. Here, trainers share their top insights for cutting back without guilt.
Why Deloading Is Essential for Optimal Gains
Deloading is a chance for your body to reset, leading to greater strength over time. Here are some benefits of deloading, as noted by trainers:
- Injury Prevention: Pushing for heavier weights while fatigued can lead to injuries. A deload week allows your body to recover, ensuring you have the energy needed for future workouts, notes Ellis.
- Reduced Stress: Heavy lifting can elevate cortisol levels, adding stress. A short break from lifting maximum weights helps ease this stress, according to Ellis.
- Enhanced Performance: Reducing training intensity allows your muscles time to recover, which can improve future performance, as supported by recent research in Sports Medicine-Open.
- Decreased Fatigue: A deload also combats exhaustion and helps you feel rejuvenated for future workouts. After a deload week, many find they can lift heavier than before, Lampa explains.
Recognizing Whether You Need a Deload Week
Experts agree that anyone can—and should—consider a deload week, regardless of their fitness level. “Whether you’re a runner, powerlifter, or simply want to stay active, if you find your workouts are feeling onerous or you’re facing minor injuries, it’s time to consider a deload,” Ellis advises.
Here are some signals that suggest you should include a deload week in your regimen, as recommended by Ellis and Lampa:
- You’re experiencing frequent illness
- You can’t lift your usual weights or see progress
- You feel exhausted despite ample sleep
- Your muscles remain sore for days post-workout
- You’re growing bored with your routine
- Your overall gym performance is declining
How to Implement a Deload Week Depending on Your Routine
Deloading varies from person to person, influenced by workout types, intensity, and how your body feels. The following methods can be adjusted to suit your needs:
- Reduce Volume: Cut down on your reps, sets, or weights. For instance, if you normally do five sets of squats at 180 pounds, try three sets at 100 pounds instead.
- Lengthen Rest Periods: Normally, you might rest between 30 seconds to five minutes. During a deload week, extend that time by an extra minute or two to fully recover.
- Lower Your Effort Intensity: Use a perceived effort scale from one to ten (one being easy, ten being maximum effort). Aim for a level four or five during workouts for a lighter workload.
- Engage in Low-Impact Activities: Consider swapping out high-intensity workouts for gentler alternatives like cycling or Pilates to introduce variety and fun into your regimen.
- Switch Exercises: If heavy lifting is on your schedule, substitute with lighter alternatives that still mimic the movements.
- Take Time Off: Don’t hesitate to take a full week off if your body signals a greater need for rest.
Integrating a Deload Week Into Your Training Schedule
How often you should deload depends on your program, training experience, and workout frequency. Here are general guidelines:
- For Beginners: Opt for a deload every six to eight weeks to allow your body to adapt safely while avoiding overexertion.
- For Casual Exercisers: Tune into your body’s signals. If it’s telling you to ease off, do so. A deload every four to eight weeks is a good benchmark.
- For Advanced Athletes: Consider deloading every four to six weeks to align with your increased training demands.
What to Do Following Your Deload Week
After your deload, don’t return to your regular routine abruptly; gradually increase your workout intensity to prevent overwhelming your body.
Evaluate your prior week’s programming and progress to determine how to approach the upcoming period. If you hit your goals before the break, celebrate your progress with new goals. If not, ease back into your routine with lower intensity, then ramp it up progressively.
For example, if you are focused on perfecting a pull-up, you might scale back, performing lat pull-downs for a week to build strength before transitioning back to pull-ups.
To keep track of your progress, jot down your thoughts and feelings before, during, and post-deload week. This can guide future adjustments, whether that’s deloading more or altering your approach.
In addition to deloading, prioritize getting quality sleep, staying well-hydrated, and consuming nutritious, protein-rich meals. Ultimately, listen to your body—it has the best wisdom when it comes to your fitness journey.
