Deload
A planned period of reduced training intensity and/or volume for recovery.
Updated
A deload is a strategic reduction in training stress, typically lasting one week. This allows your body to recover from accumulated fatigue while maintaining your fitness. Deloads can reduce volume (fewer sets), intensity (lighter weights), or both. They are typically programmed every 4-8 weeks or taken reactively when performance declines or fatigue accumulates.
Examples
- Reducing volume by 50% for one week
- Using 60% of normal training weights
- Taking a deload every 6th week
Related Terms
Stretching and mobility exercises
Put this into practice with exercises from the library.
Knee Circles
Stretching · Bodyweight
Kneeling Forearm Stretch
Stretching · None
Kneeling Hip Flexor
Stretching · None
Latissimus Dorsi-SMR
Stretching · Foam Roll
Leg-Up Hamstring Stretch
Stretching · None
Looking At Ceiling
Stretching · None
Lower Back-SMR
Stretching · Foam Roll
Lower Back Curl
Stretching · Bodyweight
Common questions
What is Deload?
A planned period of reduced training intensity and/or volume for recovery. A deload is a strategic reduction in training stress, typically lasting one week.
What exercises train the Deload?
Good options include Knee Circles, Kneeling Forearm Stretch, Kneeling Hip Flexor, Latissimus Dorsi-SMR, Leg-Up Hamstring Stretch. Each links to a step-by-step guide with demonstration images.
What are examples of Deload?
Reducing volume by 50% for one week; Using 60% of normal training weights; Taking a deload every 6th week.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus