What is a deload week?

A deload week in fitness is a period typically lasting a week during which you decrease the intensity, volume, or frequency of your workouts. This is aimed at recovery, allowing your body to repair and strengthen. 1

Deload weeks are especially useful after periods of heavy training or when experiencing certain signs like plateaued progress, achiness, or fatigue. Rather than pushing the body, these weeks focus on restorative exercises to help recover and prepare for future workouts. 2

The importance of deload weeks is highlighted by their potential to dramatically enhance muscle and strength adaptations. Studies suggest that gains often occur during these recovery phases rather than uninterrupted high-intensity training periods. 3

For consistent trainers, it's recommended to plan deload weeks regularly, perhaps every six to eight weeks, to maximize benefits and prevent overtraining. 4