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What are Deloads and Are They Worth it? Ask a PT

In last week’s email we talked about cooling down after a workout, and how it probably isn’t necessary for most people. In this week’s email we’re looking at what are deloads and are they worth it? 

What are Deloads and Are They Worth it?

Question: My training program has a scheduled deload in it, but when I perform it I feel like I’m wasting my time. Are deloads worth it?

Answer: I was asked this question a while back but didn’t have a chance to reply. Then, I had my own deload week (this week) and thought I’d explain what they are, and whether they are worth it.

A deload is a period of training where you train at a lower intensity than usual. There are different methods of deloading, but the most common method is to perform the same workout as you usually do, but using lower weights and/or fewer reps.

Say your typical Monday workout has 3 sets of 8 reps of bench press at 90kg. During a deload you would perform 3 sets of 8 reps at 50kg.

The idea behind deloads is to use them as an active recovery period. You train hard for 7 weeks in a row, and your body is exhausted. Then you have a deload. Where you still train but your body is able to fully recover as you are not putting as much strain on it.

Then the next week, you have more energy, less fatigue, and less joint pain. So you are able to train harder than if you hadn’t had a deload week.

Personally, I always groan when I see that the week I’m about to start is a deload week. I’m not massively strong compared to many long-time gym goers. So seeing that my already light incline bench press is dropping down to very light can be disheartening.

But once the week starts, I can feel the benefits of lowering the intensity. And the following week is always significantly improved.

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Deloads Aren’t for Everyone

So, for my training, I am a fan of deloads. But they aren’t suitable for everyone. If you are new to the gym (less than 6 months) then I don’t think that deloads are necessary. Also, if you do a scheduled deload session, and you feel like you’ve barely trained, then you may want to postpone it for another week or two. Your body is telling you that it is fine.

In fact, some trainers believe that reactive deloads (you walk into the gym and feel that you’re fatigued, so you decide on the spot to deload) are a better method. This works well if you are very experienced and can listen to your body.

So, to sum up. Yes, I believe that deloads are helpful. They reduce your risk of injury, they allow your body to fully recover, and they can help you to lift more in the long run.

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Beginners

No need for deloads, unless your body is telling you it needs a rest (lots of aches, no energy in your sessions, stalled progress, bad sleep).

Intermediates

Scheduled deloads, every 8-12 weeks for 1 week at a time. Again, listen to your body if it becomes obvious that you need a break.

Advanced

Scheduled OR reactive deloads, its up to you.

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