The Importance of Deloading
What’s the point of a deload week? Since I’m currently doing one right now, I’ll tell you:
What Does Deloading Mean?
A deload week allows your body to recover while exercising at a lower intensity.
What Does This Look Like?
According to Military Fitness, a deload week could include:
- Reduce time
- Lower the weight
- Less sets or reps
- Lower volume
- Reduce intensity of workouts
This might look different for a lot of people. For instance, most of my workouts from this week ranged around 45 minutes. Some days I maintained a lower weight with the same amount of sets I usually do, or I did a max of 3 sets for some exercises. This is what works for me, but maybe something else works for others.
When Is It Time For a Deload?
It depends, but if you are working out consistently, various articles suggest to deload when you are feeling physically exhausted, experiencing plateaus, or you’re nearing the end of a fitness cycle.
This article gives a good timeline depending on how long you have been lifting. For someone like myself who has been lifting for a little over 2 years, I should be doing a deload week every 6-8 weeks. For new lifters, every 8-10 weeks is sufficient.
Why Do You Need to Deload?
In addition to the 1-3 rest days you may take during a normal week of lifting, your body needs to recover physically before you can go heavy again. A deload week is a great way to recover by doing lower-intensity workouts for a week.
Ultimately, you should do whatever works for you! Contact me if you wanna chat more about it!
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