Deload Week: When and How to Do It to Keep Progressing

You’re progressing well, weights are going up, and suddenly… plateau. Strength drops, motivation disappears, body hurts. What happened?

You probably need a deload.

What Is a Deload

Deload is a planned week of reduced volume and/or intensity to allow accumulated recovery.

Normal training weeks:
→ Stress > Recovery
→ Fatigue accumulates gradually
→ Performance eventually drops

Deload week:
→ Stress < Recovery
→ Body "pays off" accumulated fatigue
→ Comes back stronger

It’s not stopping training. It’s strategically training less to recover and come back better.

Why Deload Is Necessary

The Science of Fatigue

Your body has two types of fatigue:

Acute fatigue:
- Tiredness from the day's workout
- Recovers in 24-72h
- Normal and expected

Accumulated fatigue:
- Sum of weeks of training
- Doesn't recover with one night's sleep
- Builds up gradually
- Needs extended period to dissipate

The Fitness-Fatigue Model

Performance = Fitness - Fatigue

Scenario 1 (normal training):
Fitness: 100 | Fatigue: 30 | Performance: 70 ✓

Scenario 2 (accumulated fatigue):
Fitness: 110 | Fatigue: 60 | Performance: 50 ✗

Scenario 3 (after deload):
Fitness: 108 | Fatigue: 20 | Performance: 88 ✓✓

Deload reduces fatigue faster than fitness, resulting in superior performance when you return.

What Happens Without Deload

Week 1-4: Good progress
Week 5-8: Progress slows down
Week 9-12: Plateau or regression
Week 13+: Possible overtraining

Symptoms:
- Strength decreases
- Chronic pain
- Poor sleep
- Irritability
- Lack of motivation
- Frequent injuries

When to Deload

Scheduled Approach (Recommended)

Every 4-8 weeks of intense training:

Beginners: Every 6-8 weeks
Intermediate: Every 4-6 weeks
Advanced: Every 3-4 weeks

Why schedule? Prevents fatigue from accumulating too much. It’s prevention, not a remedy.

Reactive Approach (When Needed)

Deload immediately if:

Physical signs:
❌ Strength dropped significantly (>10%)
❌ Pain that doesn't go away
❌ Always tired, even when resting
❌ Performance worsening workout after workout

Mental signs:
❌ Zero motivation to train
❌ Constant irritability
❌ Anxiety about training
❌ "Fear" of going to the gym

Physiological signs:
❌ Elevated resting heart rate
❌ Chronic poor sleep
❌ Frequent infections/colds
❌ Loss of appetite or excessive hunger

When NOT to Deload

❌ Just because "it's been X weeks"
   → If you're progressing well, continue

❌ Laziness in disguise
   → Deload is not an excuse not to train

❌ During adaptation phase (beginners)
   → First months don't need formal deload

❌ If you already rest a lot
   → Training 2-3x/week probably doesn't need it

How to Deload

Method 1: Reduce Volume (Most Common)

Maintain intensity, reduce volume by 40-60%

Normal workout:
- Bench press: 4x8 @ 80kg
- Total: 32 reps

Deload (volume reduction):
- Bench press: 2x8 @ 80kg
- Total: 16 reps (50% of normal)

Advantage: Maintains neural stimulus and technique When to use: Most situations

Method 2: Reduce Intensity

Maintain volume, reduce weight by 40-60%

Normal workout:
- Bench press: 4x8 @ 80kg

Deload (intensity reduction):
- Bench press: 4x8 @ 50-55kg (60-70% of normal)

Advantage: Volume of practice maintained When to use: If joint pain is the issue

Method 3: Reduce Both (Aggressive Deload)

Reduce volume AND intensity

Normal workout:
- Bench press: 4x8 @ 80kg

Aggressive deload:
- Bench press: 2x8 @ 55kg

When to use: Severe fatigue, overtraining symptoms

Method 4: Change Exercises

Maintain training, but with less demanding exercises

Normal workout:
- Barbell squat: 4x6
- Romanian deadlift: 4x8
- Leg press: 3x12

Deload (variation):
- Leg press: 3x10
- Leg extension: 3x12
- Leg curl: 3x12

Advantage: Less stress on the nervous system When to use: High neural fatigue

Deload Week Structure

Example: Push/Pull/Legs Training

Normal Week:

Monday: Push (Chest/Shoulder/Triceps) - High volume
Tuesday: Pull (Back/Biceps) - High volume
Wednesday: Rest
Thursday: Legs - High volume
Friday: Push - High volume
Saturday: Pull - High volume
Sunday: Rest

Deload Week:

Monday: Push - 50% of volume
Tuesday: Rest or light cardio
Wednesday: Pull - 50% of volume
Thursday: Rest
Friday: Legs - 50% of volume
Saturday: Rest or mobility
Sunday: Rest

Example: Upper/Lower

Normal Week:

Monday: Upper - High volume
Tuesday: Lower - High volume
Wednesday: Rest
Thursday: Upper - High volume
Friday: Lower - High volume
Saturday/Sunday: Rest

Deload Week:

Monday: Upper - 50% volume
Tuesday: Rest
Wednesday: Lower - 50% volume
Thursday: Rest
Friday: Upper - 50% volume (optional)
Saturday/Sunday: Rest

What to Do During Deload

In the Gym

✅ Do:
- Keep the same exercises (technique)
- Focus on perfect execution
- Work on mobility between sets
- Leave without being destroyed

❌ Don't:
- Add new exercises
- Test 1RM
- Train to failure
- "Compensate" with more cardio

Outside the Gym

✅ Prioritize:
- Sleep (8-9h if possible)
- Adequate nutrition (don't cut calories)
- Hydration
- Stress management
- Light active recovery

❌ Avoid:
- Aggressive caloric deficit
- Poorly slept nights
- Excessive alcohol
- Unnecessary stress

Nutrition During Deload

Don’t Cut Calories

Common mistake:
"Train less = eat less"

Reality:
Your body is RECOVERING
Needs energy and nutrients
Cutting calories compromises recovery

Recommendations

Protein: Keep the same (1.6-2.2g/kg)
Calories: Maintain or reduce slightly (max 10-15%)
Carbs: Maintain (helps glycogen recovery)

If you’re cutting: You can continue the deficit, but don’t increase it.

Common Deload Mistakes

Mistake 1: Training Heavy “Just Today”

❌ "I feel good, I'll go heavy"
→ Negates the purpose of deload
→ Fatigue doesn't dissipate

What to do:
✅ Trust the process
✅ Resist temptation
✅ Follow the plan

Mistake 2: Turning It Into a Week Off

❌ "Deload = not training"
→ Loses neural adaptations
→ Loses movement practice
→ Not the same thing

Deload ≠ Vacation from the gym

Mistake 3: Adding Intense Cardio

❌ "Train less weights, compensate with cardio"
→ Adds different stress
→ Not recovery
→ Can worsen fatigue

If you want cardio: Light, 20-30 min

Mistake 4: Drastically Cutting Food

❌ "Train less, eat less"
→ Compromises recovery
→ Loses muscle mass
→ Exit deload worse off

Maintain adequate nutrition

Mistake 5: Deloading Too Frequently

❌ Deload every week
❌ Deload whenever you're tired
→ No progress
→ Using it as an excuse

Deload is a tool, not a crutch

Deload vs Week Off

When to Deload

✅ Normal accumulated fatigue
✅ Progress slowing down
✅ Part of planned program
✅ Want to maintain technique and habit

When to Take a Full Week Off

✅ Vacation/travel
✅ Illness
✅ Injury
✅ Severe mental burnout
✅ Very stressful life
✅ After competition

An occasional week off won’t destroy your gains. Sometimes it’s exactly what you need.

Signs the Deload Worked

After a good deload week:

✅ Renewed energy
✅ Motivation to train is back
✅ Pain decreased or disappeared
✅ Strength same or even higher when returning
✅ Sleep improved
✅ Mood improved

If you’re still destroyed after deload:

→ May need more time
→ Consider a full week off
→ Evaluate other factors (sleep, stress, nutrition)
→ Consult a professional if it persists

Periodization and Deload

Integrating Into the Program

Example of 4-week mesocycle:

Week 1: Medium volume, medium intensity
Week 2: High volume, medium intensity
Week 3: High volume, high intensity (peak)
Week 4: DELOAD - 50% volume

Example of 6-week mesocycle:

Week 1-2: Accumulation (high volume)
Week 3-4: Intensification (high weight)
Week 5: Realization (peak)
Week 6: DELOAD

For Those Training on Their Own

Simple rule:
- Train 4-6 weeks progressively
- Do 1 week of deload
- Repeat

Adjust according to:
- How you feel
- If you're progressing
- Signs of fatigue

FAQ

”Will I lose gains during deload?"

No. You don't lose muscle mass in 1 week.
In fact, you may GAIN performance
because fatigue dissipates and fitness remains.

"Can I do cardio during deload?"

Light: Yes (walking, light cycling)
Intense: No (HIIT, heavy running)

Light cardio can aid recovery.
Intense cardio adds stress.

"How long does a deload last?"

Standard: 1 week
Severe fatigue: 10-14 days
After competition/peak: Up to 2 weeks

"Do beginners need deload?"

Generally not in the first 8-12 weeks.
Body is still adapting.
Fatigue accumulates more slowly.

After a few months: Yes, include it.

"Can I do a partial deload?”

Yes. Example:
- Deload only compound exercises
- Keep accessories normal

Or:
- Deload only legs
- Upper normal

Use as needed.

Final Summary:

Aspect	Recommendation
Frequency	Every 4-8 weeks
Volume reduction	40-60%
Weight reduction	0-40%
Duration	1 week
Nutrition	Keep the same
Cardio	Light only
Goal	Dissipate fatigue, maintain technique

Deload is not weakness. It’s strategy. The world’s best athletes deload regularly. If you want long-term progress, learn to step back to move forward.

Training more is not always better. Training smart is.

References:

Pritchard H, et al. “Tapering Practices of New Zealand’s Elite Raw Powerlifters.” J Strength Cond Res. 2016.
Murach KA, Bagley JR. “Skeletal Muscle Hypertrophy with Concurrent Exercise Training.” Sports Med. 2016.
Halson SL. “Monitoring training load to understand fatigue in athletes.” Sports Med. 2014.
Fleck SJ. “Periodized Strength Training: A Critical Review.” J Strength Cond Res. 1999.