Deload Week
A planned reduction in training intensity or volume to allow recovery and adaptation.
Updated
A deload week typically involves reducing training volume by 40-60% or intensity by 10-20% for one week. This strategic break allows accumulated fatigue to dissipate, joints and connective tissue to recover, and the nervous system to reset. Most intermediate and advanced lifters benefit from a deload every 4-8 weeks, depending on training intensity and individual recovery capacity. Deloads are a core component of periodised programming.
Examples
- Reducing working sets from 4 to 2 per exercise
- Dropping weight to 60% of normal working loads
- Every 4th week in a training block
Related Terms
Deload
A planned period of reduced training intensity and/or volume for recovery.
Overtraining
A state of chronic fatigue and decreased performance from excessive training without adequate recovery.
Periodization
The systematic planning of training phases to optimize performance and recovery.
Supercompensation
The body adapting beyond baseline levels after recovery from training stress.
Stretching and mobility exercises
Put this into practice with exercises from the library.
Standing Hip Circles
Stretching · Bodyweight
Standing Hip Flexors
Stretching · None
Standing Lateral Stretch
Stretching · None
Standing Pelvic Tilt
Stretching · None
Standing Soleus And Achilles Stretch
Stretching · None
Standing Toe Touches
Stretching · None
Stomach Vacuum
Stretching · Bodyweight
Superman
Stretching · Bodyweight
Common questions
What is Deload Week?
A planned reduction in training intensity or volume to allow recovery and adaptation. A deload week typically involves reducing training volume by 40-60% or intensity by 10-20% for one week.
What exercises train the Deload Week?
Good options include Standing Hip Circles, Standing Hip Flexors, Standing Lateral Stretch, Standing Pelvic Tilt, Standing Soleus And Achilles Stretch. Each links to a step-by-step guide with demonstration images.
What are examples of Deload Week?
Reducing working sets from 4 to 2 per exercise; Dropping weight to 60% of normal working loads; Every 4th week in a training block.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus