What Exactly Is a Deload?

A deload is essentially a planned recovery period where you intentionally dial back your training. You lift lighter weights, reduce workout intensity or volume, and allow your body to recuperate. Typically, a deload lasts about one week, allowing for both mental and physical rest without completely stopping exercise.

To someone unfamiliar with the concept, a deload might seem like a waste of time or an excuse to be lazy for a week. But in reality, it’s an essential strategy for long-term progress. Instead of constantly pushing hard, a deload helps you avoid burnout, overtraining, and injury, giving your muscles and nervous system a break so you can return stronger.

What if deloads were the secret ingredient your workouts have been missing? The key to taking your training from good to excellent. If you’re feeling banged up, demotivated, or stuck in a training plateau, incorporating a deload could be just what you need. By giving your body the time to recover and recharge, a deload can help you break through barriers and come back stronger, more motivated, and ready to make more significant gains in the gym. It’s not a setback—it’s a strategic reset that can propel you toward your fitness goals.

How To Deload? Option 1

The most common approach to deloading is to reduce the amount of weight lifted during workouts. Generally, aim to perform sets at around 40-60% of your one-rep max (1RM). This reduced intensity allows the muscles, joints, and nervous system to recover without the stress of heavy lifting.

It’s important to remember that during a deload, the goal is not to push for more reps or increase workout volume. The loads should be kept light, and the number of sets and reps should also be scaled down. The purpose of a deload is to give the body a break, so training should remain low in intensity and effort.

This period of easier training helps the body recover from the cumulative fatigue built up over weeks of challenging workouts. It’s not about seeking new performance milestones but about allowing muscles to heal, reducing joint stress, and mentally resetting. The idea is to finish each session feeling refreshed, not exhausted, so the body is fully ready to tackle heavier loads after the deload week.

How To Deload? Option 2

Another effective, though less common, deloading method involves maintaining your usual weights while significantly reducing your workout volume. This method allows you to continue working with heavy loads but limits the overall strain on your body by reducing the number of reps or sets.

For example, in a regular training session, you might perform five sets of five squats at 275 pounds. In a traditional deload, you would reduce the weight to around 155-175 pounds for the same sets and reps. However, with a volume deload, you keep the weight at 275 pounds but cut back on the number of sets and reps. Instead of five sets of five, you might perform one or two sets of singles, doubles, or even one set of five reps. This engages the nervous system with heavier loads while minimizing overall fatigue.

This approach can be especially beneficial for competitive strength athletes, such as powerlifters or Olympic weightlifters, who regularly handle heavy weights to maintain their performance levels. For many of these athletes, reducing weight during a deload can result in losing confidence or a dip in strength when they return to heavier training. By keeping the load heavy but reducing the overall volume, the lifter stays accustomed to the feel of heavier weights, ensuring their technique and confidence remain sharp.

Moreover, this method can be helpful for those who experience nervous system adaptation to heavy lifting. The nervous system plays a significant role in strength training, and handling heavier weights regularly keeps it primed for optimal performance. While the volume is reduced to avoid fatigue, the intensity remains high enough to prevent detraining or the feeling of losing strength.

This type of deload is ideal for individuals who thrive on consistency with heavier loads and may feel sluggish or out of sync when reducing intensity too much. By simply lowering the volume, athletes can give their muscles and joints the recovery they need while keeping their mental edge and preparedness for their next heavy training cycle.

However, it’s vital to monitor recovery and ensure that the heavyweights don’t cause excessive strain. This method may not be suitable for beginners, or those prone to injury, as maintaining heavy loads without sufficient recovery can still be taxing. For such individuals, the traditional method of deloading, which reduces both weight and volume, maybe a better fit.

How To Deload? Option 3

An alternative, less common, but equally effective method for deloading is to change your exercise selection entirely. Instead of reducing weights or volume, this approach involves switching up your usual movements and exercises. Though more challenging to regulate, this method offers unique benefits, particularly after long stretches of intense training.

For instance, strength coach Dave Tate recommends taking four to six weeks after a powerlifting meet, where you avoid all barbell exercises altogether. While this might sound extreme, it serves as a mental and physical reset, giving your body time to recover from the repetitive stress of heavy lifting.

This method can be beneficial following intense training or competition periods when muscles, joints, and connective tissues are worn out from constantly handling heavy loads. Incorporating different types of exercises—such as bodyweight movements, machines, or dumbbell exercises—allows your body to heal while still staying active.

For example, instead of barbell squats, you might switch to goblet squats or lunges; instead of heavy deadlifts, you could try kettlebell swings or Romanian deadlifts using lighter weights. This allows you to maintain your fitness while reducing the specific strain placed on the body by your usual training routine.

Another advantage of changing your exercise selection is working on different movement patterns and strengthening stabilizer muscles that might not be targeted as intensely during your regular training. For instance, switching from bench presses to push-up variations or using resistance bands can provide your joints and muscles with a different stimulus, reducing the risk of overuse injuries while promoting recovery and overall strength.

This method of deloading is precious for athletes who need a break from the mental grind of lifting the same heavy weights and performing the same exercises week in and week out. By introducing variety, you keep workouts interesting while ensuring your body gets the recovery it needs.

How To Deload? Option 4

The individual lift deload is effective when only one of your lifts is stalling while your other exercises are progressing well. For example, you might be hitting a plateau in your squat, but your bench press, deadlift, and accessory movements are all increasing steadily weekly, and you’re feeling strong overall.

In such a situation, taking a week off from all training would likely be counterproductive, as it could halt your progress on the lifts that are still improving. Instead, focus on deloading only the problematic lift.

For the troublesome lift, reduce the weight significantly and perform a few easy sets several times during the week. This deload approach gives the specific lift a break while allowing you to focus on perfecting form and technique. By maintaining light sessions, you stay connected to movement without overloading your muscles or nervous system. This can help you push through the plateau once you return to regular training.

This method is ideal for lifters who want to stay in rhythm with their other exercises without a full deload from the gym. It helps you maintain momentum on progressing lifts while addressing specific issues with the lagging lift.

Using this targeted approach, you can work on weak points in movement, ensure proper recovery for the lift that’s stalling, and progress without sacrificing the rest of your training program.

When to Deload

First and foremost, if you’re following a pre-designed program, such as the Juggernaut Method, 5/3/1, or any other structured routine, it’s essential to deload when the program tells you to. These programs are meticulously designed, and ignoring the recommended deload periods can lead to burnout, injuries, and stalled progress. Following the deload instructions is just as crucial as adhering to the weights, sets, and reps outlined in the plan.

However, if you’re designing your own training or following a more flexible plan, several key signs indicate it’s time to implement a deload:

1. Getting Weaker

No one enjoys getting weaker—after all, training aims to build strength. But if you notice your lifts are suffering, especially on low-rep, heavy sets, it could indicate you are overreaching. Overreaching occurs when your body and central nervous system are overstressed and can’t recover adequately between sessions.

This can lead to plateaus or even regression in strength despite consistent training. If this happens, it’s likely time for a deload. Taking a week of downtime to reduce intensity and volume allows your body to recharge and come back stronger. By giving your nervous system and muscles a break, you’re better positioned to continue progressing without hitting a wall.

2. Sore Joints

Experiencing occasional soreness or an odd injury is normal in strength training. However, if you find yourself dealing with persistent joint pain, it’s a sign your body needs a break.

Whether it’s knees aching every time you squat, elbows flaring up during presses, or hips hurting just from walking up stairs, constant pain indicates something is off. In this case, you’ll likely benefit from foam rolling, stretching, and perhaps a visit to a physio or sports massage therapist. Pair this with a deload week to give your joints and connective tissues the recovery they need.

Deloading, combined with mobility work, can help alleviate pain and prevent chronic injuries, allowing you to return to your routine pain-free.

3. After a Meet

If you’ve just competed in powerlifting, weightlifting, strongman, or CrossFit competition, it’s definitely time for a deload. Competitions put a tremendous amount of mental and physical stress on your body, more than many realize. Pushing through adrenaline-fueled, high-intensity efforts can lead to severe fatigue that lingers long after the event is over.

After competing, giving your body a break to recover fully is crucial. Taking a deload post-competition allows you to recuperate and avoid burnout, setting you up for more effective training. A deload gives your muscles, nervous system, and mind a chance to reset after the demands of competition.

Can You Skip the Deload?

In short, “no”, skipping a deload is not recommended. It can be frustrating to dial back your intensity when you’re eager to keep pushing forward, and for those serious about their training, taking it easy for a week can feel more torturous than a gruelling Smolov squat cycle. However, in the long run, deloading is essential for maintaining consistent progress, avoiding burnout, and preventing injuries.

For beginners and intermediate lifters, deloading is especially important. Your body is still adapting to the stress of consistent training, and without regular periods of rest, you risk stalling progress, overtraining, or even developing injuries. Deloading allows your muscles, joints, and central nervous system to recover fully, crucial for continued strength gains.

More experienced lifters may eventually learn how to gauge their body’s recovery needs more accurately. At that point, it’s possible to modify or shorten a deload occasionally—perhaps pushing it back a few weeks or cutting it short by a few days if you’re feeling fully recovered. However, for most lifters, especially in the earlier stages, skipping deloads is not advisable. Recovery is just as important as training, and a well-timed deload will ultimately support better long-term progress.