How to Take a Deload Week From Training

Take a Load Off: If you haven’t taken a deload week from your workout routine in a while, here’s a gentle nudge to pencil one in. A deload week is an intentional break from training — not a complete week off of physical activity, but a smartly programmed week of less intensity and volume. 

The Benefits: A deload week gives muscles, tendons, ligaments, and joints time to heal from accumulated fatigue and helps reduce lingering soreness. Contrary to a common fear, you won’t lose meaningful muscle or strength from a week of reduced training. In fact, the improved recovery often leads to better long-term progress. In the short-term, you’ll come back feeling stronger, faster, and more energetic because fatigue has dissipated while fitness is maintained.

How to Do It: If you’re training 1-3 days per week and/or exercising at a low/moderate intensity, you likely don’t need a deload week. If you’re training hard 4-6 days per week with progressive overload, it’s smart to schedule one every 4-8 weeks. There are a few ways to approach a deload. You can reduce weight (lift about 50-70% of your normal working weight); reduce volume (cut sets or reps by 30-50%); and/or reduce intensity (stay away from failure, leaving 3–5 reps in reserve). For endurance training, reduce your weekly mileage or training time by 30-50%.