What is a "Deload"?
Put simply, a deload is a planned light/easy block in a training schedule. Think of it as an active recovery, a time to let your body recover from the stresses of training hard and heavy. This includes recovery not only of your muscles, but also of your joints, soft tissues, and nervous system. It's also a break mentally, and goes a long way in restoring motivation and eagerness in training. If you've been engaging in a period of overreaching, a deload will allow your body to actualize gains made during that phase. A deloading phase should be a part of a properly periodized program.
Engrossed in a culture of "no pain, no gain" or "no days off", deloads are often overlooked. While we want to push ourselves to progress as much as possible, it should not be at the expense of injury or burnout. When it comes to fitness, more is not always better. Better is better.
So how do you know when to deload? Sometimes it's obvious. If you're following a pre-designed program or a block periodized program, a deload may be written in. I prefer daily undulating periodization, and I play it by ear, listening to my body's feedback, and taking a deload when I feel I need it, or at least every 12 weeks. As mentioned above, if you've been engaged a period of overreaching or over training, it's a good idea to take a deload. If you've been consistently engaging in progressive overload, and your progress has begun to plateau, a deload may be in order. Additionally, while you will certainly taper your training leading up to a competition, I would recommend a deload after the show. Listen to the feedback that your body is giving you. Nagging pain in a joint or muscle? Lacking motivation? Strength plateauing? Deload. Give your body a chance to rest, recover, and repair itself. Allow your motivation, eagerness, and excitement for training to build, and come back with a refreshed desire and motivation.
How often you deload will depend on how long you've been training (generally, beginners won't need to deload quite as often as experienced lifters), how hard you've been training (training harder calls for more frequent deloads), and if you're able to sufficiently recover from your training (dieting, busy work schedule, high stress levels, and poor quality of sleep can all negatively affect recovery). A general recommendation is every 4-12 weeks. Ideally you would want to deload before any issues of aches and pain or lack of motivation crop up. That is, deloads should help prevent these issues, not be used solely to remedy such issues. This means that you might not always feel like you need a deload, but you'd likely benefit from taking one anyways if you've been pushing 12+ weeks of intense, balls to the wall training. Fitness is a marathon, not a sprint. Learning to take your foot off the gas when needed will go a long way in terms of long-term progress and meeting long-term goals.
How do you deload? There are many ways people accomplish deloading. There are 2 techniques that make the most sense to me personally: reducing weight (which I prefer) or reducing reps. In either scenario, stick with the same training schedule and the same routine.
1. If reducing weight: reduce weight by 50-70%, reps can remain the same, and sets can be kept the same or slightly reduced.
2. If reducing reps: reduce reps by 50%, weight can remain the same, and sets can be kept the same or slightly reduced.
Again, there are many ways to accomplish deloading, but essentially, you should finish your workout feeling like you didn't do much. Your workouts should be no where near exhausting. The point is to give your body a break and allow yourself to recover. I usually deload for a week, but the length should be dictated by your body and/or training cycle. Learn to listen to your body!
Are deloads fun? If you enjoy pushing yourself, then not particularly. Check your ego at the door and be ok with lifting lighter weights. Yes, it feels strange to not push for more. If you feel like you're just going through the motions, keep the bigger picture in mind. Use this time to refine your technique, focus on your form, and get in tune with your body. Train smarter.
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| Light weight, baby! |
Engrossed in a culture of "no pain, no gain" or "no days off", deloads are often overlooked. While we want to push ourselves to progress as much as possible, it should not be at the expense of injury or burnout. When it comes to fitness, more is not always better. Better is better.
So how do you know when to deload? Sometimes it's obvious. If you're following a pre-designed program or a block periodized program, a deload may be written in. I prefer daily undulating periodization, and I play it by ear, listening to my body's feedback, and taking a deload when I feel I need it, or at least every 12 weeks. As mentioned above, if you've been engaged a period of overreaching or over training, it's a good idea to take a deload. If you've been consistently engaging in progressive overload, and your progress has begun to plateau, a deload may be in order. Additionally, while you will certainly taper your training leading up to a competition, I would recommend a deload after the show. Listen to the feedback that your body is giving you. Nagging pain in a joint or muscle? Lacking motivation? Strength plateauing? Deload. Give your body a chance to rest, recover, and repair itself. Allow your motivation, eagerness, and excitement for training to build, and come back with a refreshed desire and motivation.
How often you deload will depend on how long you've been training (generally, beginners won't need to deload quite as often as experienced lifters), how hard you've been training (training harder calls for more frequent deloads), and if you're able to sufficiently recover from your training (dieting, busy work schedule, high stress levels, and poor quality of sleep can all negatively affect recovery). A general recommendation is every 4-12 weeks. Ideally you would want to deload before any issues of aches and pain or lack of motivation crop up. That is, deloads should help prevent these issues, not be used solely to remedy such issues. This means that you might not always feel like you need a deload, but you'd likely benefit from taking one anyways if you've been pushing 12+ weeks of intense, balls to the wall training. Fitness is a marathon, not a sprint. Learning to take your foot off the gas when needed will go a long way in terms of long-term progress and meeting long-term goals.
How do you deload? There are many ways people accomplish deloading. There are 2 techniques that make the most sense to me personally: reducing weight (which I prefer) or reducing reps. In either scenario, stick with the same training schedule and the same routine.
1. If reducing weight: reduce weight by 50-70%, reps can remain the same, and sets can be kept the same or slightly reduced.
2. If reducing reps: reduce reps by 50%, weight can remain the same, and sets can be kept the same or slightly reduced.
Again, there are many ways to accomplish deloading, but essentially, you should finish your workout feeling like you didn't do much. Your workouts should be no where near exhausting. The point is to give your body a break and allow yourself to recover. I usually deload for a week, but the length should be dictated by your body and/or training cycle. Learn to listen to your body!
Are deloads fun? If you enjoy pushing yourself, then not particularly. Check your ego at the door and be ok with lifting lighter weights. Yes, it feels strange to not push for more. If you feel like you're just going through the motions, keep the bigger picture in mind. Use this time to refine your technique, focus on your form, and get in tune with your body. Train smarter.
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