Deload Weeks: Why Resting Smart Makes You Stronger
If you’re training consistently, you’ve probably learned to appreciate hard work. You push yourself, challenge your limits, and build real progress over time.
But there’s something just as important as pushing — and it’s often overlooked:
Knowing when to back off.
That’s where deload weeks come in.
What Is a Deload Week?
A deload week is a planned period of reduced intensity in your training. It’s not a break from the gym — it’s a break from pushing hard.
During a deload week, you’re still showing up. You’re still moving. But you’re lowering the weight, decreasing the reps, or taking a more relaxed approach to your workouts so your body and mind can recover.
Think of it like easing off the gas pedal. You’re still driving — just not at full speed.
Benefits of Taking a Deload Week
Deload weeks give your body a chance to catch up. Your muscles, joints, and nervous system all get a break from high stress. That recovery time helps reduce the risk of injury, allows your performance to rebound, and keeps your energy high for the next phase of training.
But just as important are the mental benefits. Deloads give you space to breathe. There’s no pressure to set PRs or push through fatigue. You can move with intention, enjoy the process, and show up refreshed the following week.
This isn’t lost time — it’s time that sets you up to make bigger strides down the road.
—- Need a plan to follow? Check out my plans HERE!—-
How Often Should You Deload?
There’s no one-size-fits-all answer, but here’s what I do:
I typically train for about five weeks at 80–85% intensity, with one or two sessions in that window where I really push — closer to 95%. After those five weeks, I take a full deload week.
This rhythm allows me to continue training without hitting a wall. I feel good walking into my sessions and I’m able to recover properly so I can stay consistent over the long term.
If you’ve been feeling worn down, unusually sore, or unmotivated, a deload week might be exactly what your body (and brain) needs.
How I Build Deloads Into My Programs
In fact, deload weeks are built in to all of my online programs. The first week of every new training cycle is intentionally lower in intensity.
Why? Because easing into a new block gives you time to get familiar with the new workouts, learn the movement patterns, and figure out which weights make sense for you.
By Week 2, you’ve already established a rhythm. You’re more confident, more dialed in, and ready to bring more intensity without guessing or feeling overwhelmed.
Deload weeks at the start of a cycle also lower the barrier to consistency — which makes it easier to keep showing up.
Why It’s So Important to Keep Showing Up
One of the biggest mistakes people make during a deload week is skipping the gym altogether. That can easily spiral into skipping the whole week... then the next... and suddenly your routine is gone.
Even though your workouts are easier, it’s essential to keep your routine intact.
Keep the habit. Keep the schedule. That’s what leads to long-term results.
Remember: your consistency is what creates progress — not how much you lift on a single day.
Final Thoughts
Deload weeks might not be glamorous. You won’t find many highlight reels of people lifting at 60% effort.
But if you care about training for life — not just for now — deloads are essential.
They keep your body healthy, your mind motivated, and your habits intact.
Train hard. Rest smart. Stay consistent. That’s how you win the long game.
