Deloads

A deload is a short, planned reduction in training intensity or volume, usually lasting about 1 week, designed to allow the body and nervous system to recover and adapt.
 

Think of it as active recovery — you’re still training, but at a much lower intensity.

🔍 Why Deload?

Heavy training for weeks or months can cause:
 

CNS fatigue (central nervous system)Accumulated joint/muscle stressMental burnoutPlateaus in strength or hypertrophyIncreased injury risk

A deload prevents overtraining and improves long-term progress.

⏳ When to Deload

Typical signs you need a deload:

You’ve been training hard for 4–8 weeks

Persistent soreness, fatigue, or nagging injuriesPlateaued lifts or strength regressionTrouble sleeping or low motivationIncreased irritability, appetite changes

Type

Training?

Goal

When to Use

Deload

Light

Recover without losing adaptation

Scheduled recovery

Rest Week

No

Full physical/mental rest

Injury, burnout, illness

How to Deload

🔻 Option 1: Reduce Intensity

Lower weights to 50–60% of your 1RM

Keep the same sets/repsGood for strength athletes or powerlifters

🔻 Option 2: Reduce Volume

Use the same weights, but cut sets/reps in half

Better for bodybuilders who want to maintain some load

🔻 Option 3: Reduce Both

Lower weight and volume

Ideal for full recovery or after a long mesocycle

📌 Example – Push Day Deload

Exercise

Regular Week

Deload Week

Bench Press

4x6 @ 100kg

3x6 @ 60kg

Incline DB

3x10 @ 30kg

2x10 @ 15kg

Lateral Raise

3x15 @ 10kg

2x15 @ 5kg

 

⏱️ Frequency of Deloads
 

Training Age

Deload Every

Beginner

8–12 weeks (or not needed)

Intermediate

6–8 weeks

Advanced

4–6 weeks

Contest Prep Diet

Every 4–5 weeks (more stress = more deloads)

✅ Benefits of a Good Deload

Injury prevention

CNS and joint recoveryMental refreshRenewed motivationBetter long-term strength/hypertrophy gains