What is a Deload?

Deloads are so, so important. Especially for those that are constantly pushing hard in their training. Our bodies are not designed to constantly push harder and harder and harder all of the time.

So what is a deload?

A deload is a period of at least a week (sometimes two weeks, sometimes a month, depending on how needed it is) where you take the volume of your normal training down by about 40-60% (typically, but can also be as little as a 10% reduction). By doing so, you’re giving your neuromuscular system, mentality, and really your body as a whole a little break in order to reduce fatigue and really just reset as a whole. By planning this into your normal training routine, you reduce the risk of hitting unplanned training plateaus and reduce risk of injury.

Deloads do not need to feel significantly easier. You can still do your normal lifts and push yourself, but at lower volume and definitely not near your max efforts.

Here are a few ways to deload your training:

• Reduce reps

• Reduce sets

• Reduce weight

• Reduce volume as a whole (a mix of reps, sets, and weight)

In addition to this list, you can also lower RPE (rate of perceived exertion) and reduce time under tension (or speed up tempo, so that TUT decreases).

A great way to implement in deloads is to make the last week of a training phase a built-in deload. Typically, this is done in a 6- or 8-week phase so that you have enough time to push and progress in the lifts and then taper off volume for the final week to give the body a break before entering the next training phase of pushing hard again.

The body is a well-oiled machine, but even the most efficient machines need servicing every once in awhile.

Deloads are not for the weak, they aren’t pointless, and they should not be neglected. Deloads are necessary if you want to progress long term.

Deloads are for the smart, deloads are for the ELITE.