What is a Deload? (and why you need it)
Imagine this.
You start a new weightlifting program.
For four weeks, you are consistently working out six days of the week. You leave the gym feeling like a total badass, and you wake up every morning with sore muscles.
You. Are. Doing. The. Thang.
You start reading online about taking a deload week.
“What is a deload week?” you ask.
Let’s begin by stating that our bodies are not designed to operate at maximum capacity every single day for every single week of the year. After 4-8 weeks of training, it is normal for most people to feel physically, mentally, and *maybe* even emotionally run down. It is natural to see performance start to plateau or decrease.
Our bodies need breaks. And that is deload week.
A deload week is a week of training in which you can take a few different ways:
You still go to the gym to workout, but the intensity and volume of your workouts are far easier to manage.
You workout from home (or the gym) and focus on bodyweight and mobility exercises.
You take a week off from “scheduled” workouts and focus on your step count and active recovery.
It is not necessarily about being easy; it is about decreasing weight (as one example) to focus even more on the movements in an effort to perfect form.
Why do you need it?
Excessive overtraining paired with not enough recovery leads to decreased strength overall. A deload week gives your mind and body the opportunity to take a break from the intensity that consistently tough workouts can provide. Taking a break has been proven to prepare you for increased intensity in subsequent weeks. In this pocket of time, your body can catch up. Muscles can recover more quickly than connective tissue. A deload week keeps tendons and ligaments healthy.
If you chronically develop tendonitis, then scheduled deload weeks are definitely part of the solution.
You will actually experience quicker gains in less time with the addition of deload weeks.
If done correctly, you should return from a deload week with a properly adapted, well-rested, stronger and more focused body—which equates to new PR’s and new levels of stimuli (i.e. more weight, frequency, etc.), making the process start all over again. Another great perk of deload week is that it allows for reflection and re-inspires commitment.
When may you need a deload week?
If not programmed into the workouts, you may want to take one as needed within your training. If you have ever done one of my TL Method challenges that go longer than six weeks, you know that I always program in a deload for our bodies to regroup.
Questions to ask yourself are:
Do you feel fatigued in your workouts?
Are you lacking strength/power in the gym?
Are you stressed, not sleeping or eating enough?
Answering “yes” to any of these questions is a reason to take the week to deload.
When we push too hard for too long without proper recovery in place, we eventually burn out. You may experience symptoms like joint aches and pains, fatigue, and little motivation to train. We want to prevent those negative feelings with the deload.
What are some ways to deload?
Including, but not limited to, a reduction in:
Time training
Mileage
Weight used
Repetitions
Intensity of overall workout – longer rest periods, decreased speed, etc.
Something that can also be really powerful is a change in your routine. If you typically lift, go walking. If you typically walk, think about going to a yoga class. Don’t be afraid to try something different!
Pro tip: if you need something different, you can download a PDF of my favorite warm-ups and cool-downs for free here.
What happens to strength and muscle when you take a deload?
Research has proven that muscle mass and strength can be maintained with little to no resistance training for up to 3-4 weeks for most individuals. In fact, excessive overtraining paired with not enough recovery leads to decreased strength overall. Taking some time to slow down will actually speed up the gains you may be wanting to experience in your journey.