Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
24 Oct

The Deload Week: What It Is, How to Do it, and Why It Might Help You Get Stronger

Machines are amazing. They can perform at maximum output for months upon months upon years without skipping a beat. And when they do slip up, they can just get the parts replaced or their programming retooled. Humans are not machines. We can’t perform at maximum output for months and even years, only stopping to get a quick tune-up or a replacement part. However, humans are better than machines, with our ability to organically heal our own bodies and recover from injuries and wounds and illnesses, but we require time to do so. It doesn’t happen overnight, though, and in the absence of pharmacological assistance, there are no easy ways around this simple fact of our existence.

People get that, I think. They know that when you slice your finger open cutting a tomato, it’s going to be a few days or a week before it heals and closes up. They know that continuing to use that particular finger without modifying their behavior will probably prolong the healing time. But when it comes to training – to lifting weights, running sprints, doing endurance work – people seem more likely to throw this basic physiological concept out the window, even though exercise-induced muscle damage needs healing time, too. Otherwise, you don’t get the muscle adaptation, the progress, the strength, the fitness. You only get the damage.

That’s why, if you’re training on a consistent basis, you may need a deload week.

Wait – what’s a deload week?

A deload week is a “take it easy” week. It’s a break from training hard and training often, and scheduling a deload week is often how hard-charging athletes and weight lifters (a notorious bunch who never want to take a break) force themselves to recover from their pursuits. Exercise, you see, especially effective, intense, hard exercise, requires that we recover. It’s just like any injury, wound, illness, or stressor faced by our body. We have to recover before we can get stronger. In fact, you don’t get stronger from the act of lifting weights. You get stronger by recovering from the act of lifting weights. 

Many (most) of the best strength coaches include deload weeks in their programming. Though peer-reviewed studies may carry more cachet than anecdotes, I find anecdotes from certain demographics – like people who turn other people into strong, healthy, fit athletes – extremely persuasive. And time and time againthey show that deloads aren’t just about recovering so you can continue where you left off, but that a deload week can actually improve your fitness and/or your strength to levels greater than where it was before the deload. That’s right: you can lift less weight for less reps (or even do nothing) and come back stronger than before and stronger than you’d have been had you never taken the week off. And as shown below, some of the research appears to partly corroborate that idea.

Also, I can vouch for the danger of the opposite viewpoint based on my own experience. When I was racing competitively, I took very few breaks. I’d take a break only if I had to – because of an injury or illness – but never of my own volition. Even then, I’d always get back to training “sooner than possible,” so I never even really fully recovered from the injuries or the illnesses. The result of course was that I never really recovered from my training, either. I was hurting all the time, got sick a lot, and I was probably even selling my performance short by overdoing it and never taking a rest. When you’re in the thick of training competitively, though, you never really think to take a break, because you always feel the other guy’s mileage (or strength gains) breathing down your neck – rightly or wrongly.

Now, before we get to how to incorporate a deload week into your routine, let’s take a look at the research and cover a few important points about deloading:

7 Important Points on Deloading

1. A deload doesn’t have to be an unload. When you deload, you don’t have to cease all activity. You can reduce your weights, sets, and reps. This mode of training is extremely effective, with one study even showing that college athletes (not beginners, mind you) gained more strength on an “autoregulatory progressive resistance training” regimen (where trainees proceed at their own pace, increasing or lowering the resistance according to how they feel) than on a linear progression model (where trainees add resistance in a linear fashion regardless of how they feel). The athletes weren’t stopping training altogether. They were just lowering the resistance when they felt they needed a break, and it worked really well. On your deload, you should remain active. Don’t just lie there on the couch, completely immobile. Continue the walking. Throw in some lighter weight, lower rep sets. Work on joint mobility. Stay active, but don’t push it. Stay fresh. Just don’t do anything that you have to “recover” from.

2. You’re not going to lose your muscle and all your progress. Research shows that it takes around three weeks of inactivity for the first signs of muscular atrophy to emerge. Strength losses can and do occur in less than three weeks, but this is almost entirely neural, and no loss in fat-free mass is observed. As for your progress being disrupted, a recent study compared a continuous fifteen week resistance training cycle to a periodized fifteen week cycle. In the latter group, trainees lifted for six weeks, took three weeks off, then lifted for six more weeks; the former group lifted for fifteen weeks straight. Researchers examined the effect of both types of periodization on muscle hypertrophy, strength (1 RM), and overall muscular adaptations. They found that a three week deloading cycle did not impair muscle adaptation. Muscle size and one rep max progressed equally in both groups, even though the deloading group spent three weeks doing absolutely nothing. And, as Dr. Andro explains, the deloading group actually got a (not statistically significant) bigger boost upon resuming training – so the deload may even make you stronger than had you never taken it!

3. You might even enjoy (limited) “newbie gains” all over again. It’s well-known that in untrained individuals, merely doing anything (bicep curls, P90x, barbell work, machines) will give good results, but that those results begin to taper off if the training quality is poor. People talk about maximizing one’s newbie gains so that you don’t squander the fleeting window of neuromuscular adaptation. Well, the same research group that compared continuous training to periodic training with three weeks off expanded their scope in a more recent study. Trainees either trained for 24 weeks straight or in a “six weeks on, three weeks off, six weeks on, three weeks off, six weeks on” fashion. The second group showed a tiny bit of atrophy during the rest periods but more than made up for it with the response of their muscles upon resuming training. According to the study’s author, “the effects of retraining after short-term cessation on muscle growth are comparable with those observed during the early phase of training.” Now, a week of deloading isn’t the same as three weeks of deloading, but the point is that ceasing training can pay off.

4. Make your deload deliberate; time off because of an injury or illness doesn’t count. You want to deload on your own terms. If something comes up, like a vacation, by all means you can count that as a deload because you won’t be heaping much additional physiological stress on your body. But if you’ve come down with the flu or pulled a hamstring and have to rest, that’s not really a deload. Your body is recovering from the illness and trying to overcome the issues associated with that.

5. You can’t always “go by how you feel.” Listening to your body is important, but many of us have lost that connection, had it disturbed by overzealous training, or forgotten how to interpet the body’s messages. Sticking to a deload schedule regardless of how you (think you) feel can pay dividends.

6. Your joints will thank you. Remember that connective tissue takes longer to adapt and heal than muscle tissue. Your muscles might recover perfectly well from your normal schedule of training, but your cartilage, your tendons, and your ligaments run on a different schedule entirely.

7. Older guys and gals need it more than the youngsters. Getting old can be quite graceful, but if you try to push yourself like you’re still young, you will pay. Take the deload week.

How to Do It

Deloads are pretty simple, but they’re not always easy to actually integrate. People just can’t seem to shake the feeling that they’re slacking off (believe me; I know the feeling). Here are a few options:

  • Take a week off. Don’t even go near the gym. Don’t lift a weight or focus on “cardio.” Walk, cycle, hike, swim, or play. Keep it light. Get a massage. Try yoga.
  • Reduce your load and volume and maintain the movements. Instead of doing 3×5 squats at 80% of your 1 rep max, try 2×5 at 50% of your 1 rep max. The weights will feel easy, they’ll move fast, and you won’t need to recover from it, but you’ll keep your joints moving and the movements fresh in your mind. Also, you won’t kill yourself from lack of lifting.
  • Try a deload every six weeks or so. Most serious coaches recommend three or four weeks on, one week off to their intermediate and advanced trainees. These are people competing in strength sports and pushing serious weight, so you may not have to deload quite so often.

Whatever you choose, it probably won’t hurt – unless you don’t deload at all. I’d suggest conducting an experiment of one, tracking your progress, and seeing if it works for you personally.

Let me know your thoughts, folks. Have you ever included deloads in your programming? If so, how did they impact your training?

Thanks for reading!

You want comments? We got comments:

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  1. I used to be a part of the National Karate Team. We used to train 3 times a day during a 3 month period and we had a week deload just before the championships.

    Did it help?

    After intensive trainings our muscles got tired and we didn’t have that explosive speed we needed to compete.

    After the deload week we felt more energic, enthusiastic and willing to start faster (we missed our activity. It helps not becoming bored of what you do).

    Especcially when you compete it is cruccial to strategically choose the time when to take a deload week.

    Ion Doaga wrote on October 25th, 2012
  2. I’ve just had two weeks off from the gym and I’d no exercise for 2 weeks. I haven had this kind of break for 18 months. When I went back to Te gym I was stronger and lifting weights fr easier than before. I was puzzled about this until I just read the above article

    Richard wrote on October 25th, 2012
  3. Excellent article Mark and one I seldom see addressed! You couldn’t have been more timely for our group as we’re actually on our deload week (1 week every 5 weeks). My athletes are always fighting me on this.

    Time to forward it to all–thanks for the back up!

    Paula wrote on October 25th, 2012
  4. This made me really happy, I have been trying to convince my husband to take a week off of training while we are on vacation next week. We will be swimming, snorkeling, and exploring the bahamas and his 6 day a week intense Military Athlete (like crossfit but harder) program is going to kill him! Everyone needs breaks. I am pretty sure that it goes beyond enjoying a workout into addiction for some people and it really takes a toll on the body.

    Team Oberg wrote on October 25th, 2012
  5. I also figured this out (not quite on purpose) recently. I knew I needed to allow time to recover, but I figured it wasn’t a big deal for me since I’m still out of shape and my workouts are not what anyone would call intense. Just body weight exercises mostly and even those are the easy type (ie – knee pushups instead of full, etc).

    But recently I was feeling drained (weather – blah) and didn’t do any strength training for a week. When I then started again I was surprised to find I was doing better than I had done before I stopped for a week. Cool beans :)

    ShannonCC wrote on October 25th, 2012
  6. Great article. Its stuff like this that makes me come back to this place.

    mat wrote on October 26th, 2012
  7. Funny! I actually mentioned this at CrossFit the other day (that it’s good to take a week off occasionally) and it was met with complete skepticism! However, it seems quite logical to me that there are times when one needs to take some time off.

    As it is, I know people who go 6 days a week, compared to my 4 (and it’s suggested I go more often… but I find that as someone relatively new to CrossFit, and someone who’s not THAT young anymore, that 5 days straight would be too much for me… by Wednesday I really feel that I’m not up to it, but with Wed off, I’m fine for Thurs and Fri).

    So yes, even if you can’t listen to your body, listen to your intuition and don’t try to push yourself beyond reasonable limits!

    Fiona wrote on October 27th, 2012
  8. Just had to attend a scientific conference for almost one week… as a result I am keeping up with all the unread articles here.

    Wow I’ve just discovered that I made my first involuntary deload week! Nice!

    voingiappone wrote on October 28th, 2012
  9. That funny that this subject came up. I train 4 days a week and haven’t seen many gains in strength or size in a while. Long story short my wife got sick and she was In the hospital for a week. I was unable to go to the gym and had my kids everyday and we played….well at the end of the week I wasn’t sore like I usually am and I actually felt great! I felt stronger and I looked bigger after returning to the gym a week and a half later. So ever since I do 6 weeks on 1 week off. Its been a great schedule for me and I continue to grow!

    jon wrote on November 30th, 2012
  10. Hi Mark,

    Great article. I appreciate the attention to detail and specifics on how to do it.

    One question for you and others. What kind of weight percentages do you use when you return after a deload week? Have you found you can return using 100% or do you have to ease back I to it?


    Matt wrote on February 18th, 2013
  11. I’ve recently started implementing a deload week every 4th week of training (light weights and it really pays dividends.

    Apart from the fact that I really feel the physical recovery, it also prepares me mentally for the next run of raising the weight again for three weeks in a row.

    Matthijs wrote on February 20th, 2013
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  13. My son was a competitive swimmer. When getting ready for a big competition, such as Nationals, they would ease off. They called it a taper. They still swam practice, but did easy swims.

    LynnA wrote on April 4th, 2013

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