An Overview of Deload Weeks
We all know what it’s like to hit a wall. Taking moments to slow down gives the mind and body some much needed downtime. Implementing such a practice regularly allows you to reset – coming back better than ever.
In terms of working out and training, deload weeks are perfect for this.
A deload week is when an individual decreases their training intensity. This can be the number of reps, number of sets, less rest between sets, weight or a combination. You can think of it as the opposite of progressive overload.
It’s essentially doing LESS.
It usually lasts a week (as the name suggests).
Start by doing 1-2 fewer sets. You can also start by cutting weight so that your rate of perceived exertion (RPE) lessens. You should go from an RPE of 8-10 to an RPE of 4-6.
Deloading is not a week to mess around. You should still be performing all your lifts just with less intensity. It presents an opportunity to focus on technique, breathwork, form, bracing your core properly and taking the movements slow.
The idea may be unsettling for those who take training seriously and are nervous to lose gains. Think of it as a “technique week” and a time to hone in on your skills. You will not lose muscle or overall strength by deloading.
Deloads allow for muscles to be worked while also experiencing a break. When training regularly, it’s easy to overtrain and hit plateaus. A period of deloading prevents this.
A Boxlife article explains that muscles, joints and connective tissues are also getting the chance to heal and repair.
The hope and intention is that you would return to regular training stronger and refreshed. You and your body will be ready to reach new PRs. It’s been said that those who prioritize deloads progress more than those who do not.
Our bodies speak to us on a daily basis. They tell us when we’re tired, thirsty, hungry, sad and so on. The same goes for when it’s fatigued from working out.
Signs it may be time to deload:
Difficulty increasing the weight
Feeling weak
Consistent soreness
Little to no motivation or desire to workout
Proactive vs. Reactive Deloading
A general rule of thumb is to implement a deload week every 4-8 weeks. It depends on how novice or experienced you are. Those who are more experienced need to deload more frequently.
The reason for this being: fatigue. Training increases both fitness and fatigue. Lifting heavy and intensely results in more fatigue build-up. It’s practical to start including deloads as a part of your training.
Scheduling your deloads is proactive.
Sometimes a week off, completely off, is warranted depending on the individual. Are they getting injured? Are they going on vacation? Is work stressful at the moment? Is this week packed with plans and errands?
We can’t always be 100 percent on 100 percent of the time. Sometimes life catches up to you. If you have too much going on outside of training yet you’re pushing yourself in the gym, you may push yourself too far.
This can lead to plateaus, injuries, frustration and overtraining forcing a reactive deload.
Implementing deloads into your training can help with your mindset as well. It removes pressure from always trying to progress and lift heavier or do more. They give you a chance to improve, take it easy and recoup.
Rest and breaks are essential in all areas of life. They may seem pointless and a waste of time in the moment, but produce benefits in the long run. Trust the process.
Think proactively rather than reactively.