In this day and age with fitness influencers and coaches all over our social media, it can be easy to get wrapped up in the idea of ‘go hard or go home’ when it comes to training. Many people believe that if you don’t train everyday, then you won’t get results.

And you might have even felt guilty as a result of taking a rest day, or an even longer break.

But the truth is, everyone needs rest. Especially if you’re training hard. Otherwise, you’re at risk of overtraining which can lead to a plateau in performance and muscle growth and even cause injuries such as muscle strains. And so, a deload week might be just what you need.

A deload week is a break from your regular training to allow for recovery. This can be done by completely stopping all training, or implementing a reduction in your training volume, such as using a pair of 7.5kg Dumbbells instead of a 15kg dumbbell pair. Either way, the main aim is to rest and come back stronger.

How Often Should You Have a Deload Week?

Like most things in fitness, it depends. There are several factors that determine how often you should reduce your training, the main one being your training level. Elite and professional athletes will often take a deload week every 4 weeks in a 12-week programme. This is usually a reduction in training volume and/or intensity for the week as opposed to a complete rest in training.

However, for the average gym goer that trains 2-5 times per week, you probably won’t have to take a deload every 4 weeks as you won’t be putting your body under as much stress as an athlete. Instead, you might choose to take a week off every 8 or 12 weeks, or even take random deload weeks as and when your body feels it’s necessary.

What Are The Signs You Need a Deload Week?

Overtraining can have negative consequences on both your mental and physical health, which is why it’s important to listen to your body when it comes to training. Here are some signs that you might need to take a deload week.

• Lack of motivation

• Poor performance in the gym

• Fatigue

• Injuries

• Difficulty sleeping

• Poor appetite

• Increased stress

• Hitting a plateau

If you are experiencing any of the above symptoms, it may be a sign that you’re overtraining and you could benefit from a deload week.

Should You Programme a Deload Week Into Your Schedule?

Most people won’t need to specifically schedule a deload week into their training programme. That’s because life will usually throw a deload week at you. For example, when you take a holiday or if you have to reduce your training as a result of other things in life taking priority over the T-Bar Row Machine.

That being said, if you’re more regimented with your training, it can be useful to schedule a deload week to reduce the risk of over training. If you’re already experiencing any of the symptoms mentioned above, it might be a sign to take a rest week pretty soon. However, if you’re feeling good about your training, you can look ahead to your training and plan a deload week before your next training block.

How Much Should You Reduce Your Training By in a Deload?

If you’re taking a deload week as a result of overtraining, or you’re not feeling motivated, it might be wise to take a full week away from your training programme. This will give your mind and body the opportunity to fully relax. That doesn’t mean no movement. You can still stay active by going for walks or roll out a mat and do some gentle stretching and yoga.

On the other hand, if you’re planning a deload week in between your training blocks and you want to keep your foot in the door, there’s no reason why you can’t still go to the gym. If so, try reducing the volume and reduce the weight you’re lifting. Drop to a maximum of 60% of your 1RM to ensure that you’re still giving your body the chance to recover. For example, if you usually do 4 sets of 8 40kg Dumbbell goblet squats, you could drop down to 2 sets of 8 at a reduced weight. 

If you take one thing from this article, don’t be afraid to rest. Use deload weeks to your advantage to get the most out of your training and get results.

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Tags: Misc > Lifestyle