Written by Bree Crockett, Exercise Physiologist on November 11, 2023.

When it comes to exercise, we often hear that we need to work hard, work out often, and push ourselves to achieve our goals. However, there comes a time when our body needs a break to recover and avoid injury. This is where deload weeks come in.

What is a deload week?

A deload week is a designated week in your exercise regime to prevent overtraining. It involves decreasing the load placed on our muscles by reducing reps, sets, or weight used during exercises. This temporary reduction in intensity may seem counterproductive, but it's actually a crucial part of any successful training program.

The benefits of a deload week

Deload weeks have been found to help people overcome plateaus in their training. If you've been stuck at a certain weight or unable to progress through exercises, taking a step back with a deload week can help you break through that barrier. Additionally, deload weeks can combat periods of low energy levels and assist when we are getting poor sleep or nutrition.

Designating a week to relax, catch up on sleep, and avoid excessive physical stress can improve performance when returning to your previous exercise loads. In fact, it can even lead to an increase in strength the following week. So, don't be afraid to take a break and give your body the rest it needs to come back stronger. Incorporating deload weeks into your training program can help you reach your fitness goals while keeping your body healthy and injury-free.

How to implement a deload week?

Depending on the intensity of you exercise regime, deload weeks should be implemented every 4-9 weeks. There are several types of deloading:

• Training frequency - reducing the number of days in which physical activity is performed.
• Training volume - reducing the amount of sets and reps by approximately 30-50%.
• Intensity of effort - reducing weights used by 10% whilst keeping the number of repetitions and sets constant.
• Exercise selection - Trying new exercises that are similar and target the same muscles as your existing program but provide a sense of novelty.
• Periodicity - scheduling deload weeks every 4-8 weeks rather than going off of feeling and functional measures. Usually prescribed by an exercise professional in the form of a 4-8 week training program.

How do I know which one is right for me?

Seeking professional advice from an accredited exercise scientist (AES) or accredited exercise physiologist (AEP) can help you determine the best approach to deloading for your specific exercise program, goals and needs. They can also provide guidance on how to properly execute a deload period to maximise the benefits and avoid setbacks in your training.