Deload Week
What is a Deload Week
A deload week is a strategy where a lifter intentionally reduces volume (sets x reps), intensity (weight), or both in order to shed fatigue and increase physical preparedness. There are two types:
Proactive Deload: These deloads are pre-planned into your programming regardless of how your body is feeling. For instance, some programs use them every fourth week of training to end a block. It’s nice to not have to worry about self-monitoring, but your preparedness doesn’t always line up perfectly with the training schedule. There are deload weeks where you feel like you can hit a new PR and there might be tough training weeks where you could really use the modified routine.
Reactive Deload: Our preferred method of deloading is reactive. These are incorporated on an as-needed basis. It requires strict self-monitoring but offers programming flexibility. Traveling for work one week? Plan a deload. Feeling beat up after a challenging training block? Pull it back for a week. The challenging part is not letting the stress exceed the tolerance.
There are also programming styles that auto-regulate training day by day and even within the session so in theory, you never have to deload, but since that requires either a personal coach or years and years of experience, we won’t focus on that in this article.
Benefits of Deload Weeks
While there are many ways to incorporate deload weeks, they all seek to provide the same benefits:
Shed built-up fatigue
Prevent injuries
Reduce burnout
Offer flexibility when sick, traveling, or pivoting to a new program
Increase muscle sensitivity to muscle damage (can help with hypertrophy)
Taper for an event
How to do a Deload Week
Here are some deload examples using volume and intensity as variables:
Volume Based Deload
Normal Training Session Example
4 sets of 12 reps of Squats at 70% 1 rep max
Volume Deload Session Example
3 sets of 8 reps of Squats at 70% 1 rep max
For strength-based athletes, this might be a preferred method to allow continuous use of heavier weights.
Intensity Based Deload
Normal Training Session Example
4 sets of 12 reps of Squats at 70% 1 rep max
Intensity Deload Session Example
4 sets of 12 reps of Squats at 50% 1 rep max
Volume and Intensity Based Deload
Normal Training Session Example
4 sets of 12 reps of Squats at 70% 1 rep max
Volume and Intensity Deload Session Example
3 sets of 8 reps of Squats at 60% 1 rep max
You will have to gain experience and try to manipulate the variables to see what your body responds best to. Some people can train heavy year around and are more sensitive to high volume, where others will need to lay off the heavy work. Test and see what works best for you!
How often to do a Deload Week
Now you know how to use deloads, but how often will you need them? That depends on a few factors:
Recovery Ability & Habits: If you get sore and drained from sessions fairly easily, you’ll need to incorporate deloads more frequently. Make sure you are sleeping well, eating plenty of calories and protein, and staying hydrated.
2. Training Age: Beginners don’t need to deload as frequently as trained lifters. You haven’t accumulated as much fatigue over the years, are likely handling lighter weight, and are going to be able to see a lot of progress without much volume.
3. Biological Age: The older you are, the longer it takes to recover.
4. Outside Stressors: If you have high physical and emotional demands from work, family, etc. you likely will need to have more frequent deloads scheduled.
5. Training Intensity: Doing high reps on bands at home won’t be as taxing as someone who is doing heavy squats and deadlifts 2-3x a week.
For general guidelines, try to deload every 4-10 weeks. For older, more experienced lifters, aim for more frequent deloads. If you are newer and not training at a very high-intensity level, you can get away with less frequent deloading.
When to Deload
What should you look out for so you know when you need a deload? Pay attention to the following symptoms if they are happening for a few weeks:
Weight you typically use feels heavier than normal
You feel worn down
Less motivation/enthusiasm for going to the gym (program feels stale)
Performance stalls or decreases
Over time you will learn to recognize these signs early before they turn into long-term issues. Deload weeks will feel boring since it’s not fun to go the gym without being challenged. But remember the big picture and use deloads like a slingshot.
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A twelve-week minimal equipment program that will improve your endurance, build muscle, gain strength, and help you achieve your dream body composition
Provides the exact exercises with video demonstrations, sets, reps, tempo, weight, and rest times for every workout
The 70+ page PDF includes jump links so you can easily navigate through the program on your phone or desktop
Appropriate for all fitness levels who have minimal gym equipment (resistance bands and dumbbells)
Weeks 1-4: Endurance block. Train 4 days a week with 4 total body days
Weeks 5-8: Hypertrophy block. Train 4 days a week with 2 upper body and 2 lower body workouts
Weeks 9-12: Max strength block. Train 4 days a week with 2 upper body and 2 lower body workouts
Includes our downloadable LWL Complete Guide to Strength Training which has over 50 pages covering resistance training benefits, how to achieve your fitness and physique goals, how to guarantee a program’s success, staying flexible with your program, technique tips, and fitness terminology.
You no longer need to be a member to work out with Ladies Who Lift! If you aren’t quite ready for personalized coaching, but still want serious results, our twelve-week program is perfect for you.
We include three 4 week training phases to help you improve your endurance, muscle growth, and strength. Our easy-to-follow PDF provides every detail needed to follow a well-rounded strength program.
And better yet, we have also included our LWL Complete Guide to Strength Training Ebook so you can get both the “what” and the “why”!
