deload weeks

What are they? How are they used? And, why should you be implementing them into your training program?

What is a deload week?

A deload week is a brief period of training during which you reduce intensity and volume to allow your body time to recover and prepare for increased stimuli in the coming weeks. Simply put, it is a scheduled break for your musculoskeletal system.

When should I take a deload week?

Deload weeks are typically strategically placed nearer to the end of a training split (usually around week 6-8). The most important factor in scheduling a deload week is how you are feeling + performing. If your weights are consistently feeling heavier than usual and you’re having trouble performing the same sets/weights/reps than you have in the weeks prior, you could probably benefit from a deload week. If your recovery has declined and you’re consistently feeling sore, tired, or low energy, you could probably benefit from a deload week. Your biofeedback, AKA the messages + signals your body is sending you, is going to be the most influential factor in the placement of a deload week.

How do I implement a deload week?

As I mentioned above, a deload week is the process of reducing the intensity and volume of your workouts. There are a couple ways to do that. I recommend speaking with your trainer to determine which route is the best for you!

Option 1 is to decrease your load (weight). The weight being used for normal working sets (not warm up sets) and reps can be decreased by 50-65% of what you’re normally lifting.

Ex: You’ve been squatting 150 pounds for 4 sets of 6 reps, or 24 reps in total volume. In a deload week where you reduce your load, you’d keep your reps + sets the same (4 sets of 6 reps); however, you’d squat anywhere from 75-98 pounds instead of your usual 150 pounds.

Option 2 is to decrease your overall volume (sets x reps) while continuing to use your normal weight for any given exercise (or even 90% of it). In other words, you’d keep your weight the same and, instead, decrease your sets and reps by 50-65%.

Ex: Using the same example as before, you’ve been squatting 150 pounds for 4 sets of 6 reps (24 reps in total volume). In a deload week where you reduce your overall volume, you would still squat 150 pounds, but you would complete anywhere from 12-16 total reps at that 150 pounds.

If done correctly and strategically, deload weeks can be very helpful in ensuring proper recovery and optimal performance. If you think a deload week might be beneficial for your training program, talk to your trainer about scheduling one!