How to Plan a Deload Week

A deload is a planned reduction in training stress that allows your body to recover from accumulated fatigue. While it might feel counterproductive to train lighter, strategic deloads are essential for long-term progress and injury prevention.

1. Step 1:Know when to deload

   Plan a deload every 4-6 weeks of hard training, or when you notice signs of accumulated fatigue: decreased motivation, stalled progress, joint aches, poor sleep, or sets feeling heavier than they should at a given RPE.

2. Step 2:Choose your deload strategy

   There are several approaches: reduce volume by 40-50% (fewer sets, same weight), reduce intensity by 40-50% (same sets, lighter weight), or reduce both moderately. The first option is most common and maintains strength better.

3. Step 3:Keep the movement patterns

   Don't skip your main lifts entirely during a deload. Continue squatting, benching, deadlifting, and pressing - just with less volume or weight. This maintains your technique and movement patterns.

4. Step 4:Reduce or eliminate accessory work

   Accessories are the easiest place to cut volume during a deload. You can reduce sets by half or skip them entirely. Focus on the main lifts and mobility work.

5. Step 5:Focus on recovery

   Use the extra energy for recovery: prioritize sleep, manage stress, eat well, and do light mobility work. A deload is also a good time to address any minor aches with foam rolling or stretching.

6. Step 6:Return to normal training

   After your deload week, return to your regular programming. You should feel refreshed and ready to push hard again. If you still feel fatigued, you may need to evaluate your overall training load or recovery habits.