Everything you need to know about implementing deload weeks in your training program to prevent plateaus and optimize recovery.
A deload week is a planned period of reduced intensity, volume, or both, designed to allow your body to recover, reduce fatigue, and prevent plateaus.
How Often Should You Deload?
Deloading depends on your training intensity, frequency, and individual recovery needs. Here are some guidelines:
Training Frequency
Recommended Deload Frequency
3-4 days/week
Every 6-8 weeks
5-6 days/week
Every 4-6 weeks
Intense Training
Every 3-4 weeks
How to Structure a Deload Week
1. Reduce Training Volume
Volume refers to the total amount of work you perform in your workouts, typically calculated as the sets x reps x load.
During a deload week, you can reduce the volume by cutting the number of sets or reps.
Deload Volume Reduction
Details
Option 1: Reduce Sets
Decrease total sets by 30-50%.
Option 2: Reduce Reps
Cut the number of reps by 2-5 per set.
Option 3: Combination
Reduce both sets and reps.
2. Lower Training Intensity
Intensity refers to the load or the amount of weight used. For a deload week, use lighter weights (typically 40-60% of your one-rep max).
Deload Intensity Reduction
Details
Option 1: Reduce Weight
Use 40-60% of your 1RM (one-rep max).
Option 2: Lighter Exercises
Use bodyweight exercises or resistance bands.
3. Reduce Training Frequency
You can decrease the number of workout days, allowing your body more recovery time.
Deload Frequency Reduction
Details
Option 1: Reduce Days
Cut down training days to 2-3 per week.
Option 2: Active Rest Days
Incorporate low-intensity activities like walking or yoga on off days.
Example Deload Week
Here’s an example of how to structure a deload week for strength training and hypertrophy:
Strength Training Deload Week
Day
Exercise
Sets
Reps
Intensity
Day 1
Squat, Deadlift, Overhead Press
3-4
4-6
50-60% of 1RM
Day 2
Pull-Ups, Chin-Ups, Bent Rows
3-4
4-6
50-60% of 1RM
Day 3
Bench Press, Dumbbell Press
3-4
4-6
50-60% of 1RM
Day 4
Light Core Work + Cardio
2-3
10-15
Bodyweight or light weights
Hypertrophy Training Deload Week
Day
Exercise
Sets
Reps
Intensity
Day 1
Squat, Deadlift, Leg Press
3-4
8-12
40-50% of 1RM
Day 2
Lat Pulldown, Dumbbell Rows
3-4
8-12
40-50% of 1RM
Day 3
Chest Flys, Machine Press
3-4
8-12
40-50% of 1RM
Day 4
Core Work + Cardio
2-3
12-15
Bodyweight or light weights
Signs You Need a Deload Week
You don’t always have to wait for a deload week to be on your training schedule. Here are some signs your body may need one:
Signs You Need a Deload
Explanation
Stale or Decreased Performance
Your lifts or endurance have plateaued, and you’re feeling weaker.
Chronic Fatigue
Feeling tired or fatigued even after adequate rest.
Joint Pain
Feeling pain or discomfort in your joints during lifts.
Mental Burnout
Losing motivation or feeling mentally drained.
Elevated Resting Heart Rate
If you notice your heart rate remains high, this could signal overtraining.
Progression Scheme: Post-Deload Week
After a deload week, you should gradually ramp up intensity and volume. Here’s how to progress back into your training program:
Week
Intensity
Volume
Details
Week 1
70-75% of 1RM
80% of pre-deload volume
Start slow, focus on regaining strength and feel.
Week 2
80-85% of 1RM
90% of pre-deload volume
Continue to progressively increase intensity and volume.
Week 3
90% of 1RM and above
Pre-deload volume or more
Return to normal training intensity and volume.
Key Takeaways
Deload weeks are essential to prevent overtraining, optimize recovery, and allow your body to grow stronger after intense periods of training.
Frequency of deloading should depend on your training schedule, with more frequent deloads for higher-intensity programs.
Use volume reduction (lower sets or reps), intensity reduction (lighten the weights), and frequency reduction (fewer training days) during a deload week.
Progression post-deload: Start lighter, then progressively build back to your regular intensity and volume.
Incorporating deload weeks into your training program can be the difference between constant progress and a stalled plateau. So don’t skip them — your body will thank you later!
