What is a Deload (and Why You Probably Need One)
If your workouts have started to feel heavier, your motivation’s dipped a bit, or your body just feels more tired than usual — even though nothing’s really changed — a deload is probably what’s missing.
So what is a deload?
A deload is a short, planned period where you reduce how hard you’re training — usually for about a week.
You’re still moving, still training, just taking the pressure off a bit.
That might look like:
Lighter weights
Fewer sets
Not pushing to failure
Nothing drastic — just less demanding.
Why it matters
Training is stress on the body. That’s what creates change.
But the results you want don’t actually happen during the workout — they happen when your body recovers from it.
If you keep pushing without giving yourself a chance to properly recover, that stress starts to build up. And instead of progressing, you just feel:
More tired
Stuck with your lifts
Achy or run-down
Less motivated to train
A deload helps clear that build-up so your body can actually adapt to the work you’ve been doing. It may seem counter-intuitive, but data clearly shows that you will do just as well in the short term—and likely BETTER in the long term!
When to take one
You can plan deloads in, but it’s also worth paying attention to how you feel.
Some common signs you’re ready for one are:
Weights that normally feel fine suddenly feel heavy
Progress has stalled (or gone backwards)
You’re more tired than usual
Motivation is low
Little aches are creeping in
Or you can also programme around the more stressful weeks that life sometimes throws at us, e.g., particularly busy periods at work or while travelling.
It’s not about lacking discipline — it’s usually just accumulated fatigue.
What a deload isn’t
It’s not doing nothing for a week.
You’re still keeping your routine, just easing off the intensity. For most people, that actually feels better mentally than stopping completely, and it helps keep the body limber.
How to approach it
This is my recommendation:
Drop your weights to around 50–70% of normal
Cut your working sets down by about 1/3
That mix works really well.
How often?
A general guide is every 6 weeks if you’re training consistently.
You might need one sooner if:
Life stress is high
Training has been intense
Recovery hasn’t been great
It’s something to use proactively, not just when you’re already burnt out.
The bit most people struggle with
A lot of people feel like they’re losing progress by easing off.
In reality, it’s the opposite.
If you just keep pushing through fatigue, your performance usually drops anyway — and that’s where progress actually stalls.
A deload gives your body the space it needs to catch up, so you can come back feeling stronger, not stuck.
What you should notice afterwards
You don’t need to feel like a completely new person, but you should notice a difference.
Usually:
Less potential injuries
Better performance in sessions
Less general fatigue
Training feels a bit more enjoyable again
The main thing to take away
Deloads are just part of training well.
They help you stay consistent, avoid burnout, and actually get more out of the work you’re already putting in.
Sometimes doing a little less for a week is exactly what keeps things moving forward.
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With love
Paul & Gemma
Hench Herbivore
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