Taking a step back from training can help boost recovery and progress, says Lucy Gornall, with expert advice from personal trainer Uche Obi.
🕒 4 min read
Efficient and well-thought-out training regimes will often include a deload week. This is essentially a strategic break from exercise to help boost recovery and allow your body to heal from intense workouts. Plus, deload weeks can actually help you get stronger and fitter in the long run.
In fact, one study found that when participants took pre-planned breaks every six weeks from their high-intensity resistance training, they achieved the same results as those who didn't take breaks, despite training less overall.
So do you need a deload week? And how can you structure one into your training routine? Find out below.
"Typically, during a deload week, you use lighter weights – around 50 to 60% of your usual – perform fewer sets and repetitions, minimise high-intensity exercises, and shorten your workout duration."
Uche Obi, personal trainer
What is a deload week?
Personal Trainer Uche Obi explains that a deload week or period involves "strategically reducing the intensity (and often the volume) of your training schedule to facilitate recovery and adaptation."
"Typically, during a deload week, you use lighter weights – around 50 to 60% of your usual – perform fewer sets and repetitions, minimise high-intensity exercises, and shorten your workout duration."
By doing this, your joints, muscles and central nervous system can fully recover, which in the long term can enhance your performance.
Deload weeks also apply to intense cardio routines. If you're a runner, for example, you might take a week to step back a little and lower the speed and distance. You may even stop running altogether to help your body recover and to regain motivation. After all, never taking a break can cause serious fatigue and may also lead to boredom.
Do we all need deload weeks?
Obi says that those who consistently push their limits, lift heavy weights and engage in frequent training are prone to fatigue, overtraining, and a higher risk of injury. For these people, introducing a deload week into the routine can help to alleviate these issues by allowing the body to recover, adapt, and strengthen.
On the flip side, according to Obi, "Individuals with inconsistent training regimens may not require a strict deload week."
Instead, for casual exercisers or those with lower-intensity workouts, occasionally deloading may be beneficial. This is when it's important to listen to your body, as it will let you know when it's feeling tired or worn down.
Subtle signs your body needs a deload week
A structured routine with pre-planned deload weeks should mean that you avoid the many signs and symptoms that indicate your body needs a rest. However, if you simply want to include deload weeks as and when, Obi says there are some key signs that could hint that it's time to take a small step back from training.
"Signs that your body and mind may benefit from a deload week include persistent fatigue, decreased performance in workouts, prolonged muscle soreness, increased irritability or stress, lack of motivation, disrupted sleep patterns, more frequent illness, joint discomfort, stalled progress in training, and mental fatigue or difficulty focusing."
When to schedule your deload weeks
Your training intensity and how much time you allow yourself to recover both play a part in scheduling deload weeks. However, Obi suggests scheduling one deload week every four to eight weeks.
"It's essential to adjust the frequency based on how your body responds. For instance, if a deload week is scheduled for two weeks' time but you're showing signs of overtraining, such as persistent fatigue or decreased performance, it's crucial to listen to your body and consider deloading sooner."
Staying in tune with your body can help you recover properly and, as Obi says, it will ensure you can maintain consistent progress in your fitness journey.
Supplements to support your deload week
To help boost your recovery during a deload week, so you can stay on your A-game and get back to full training, there are some supplements that can offer support.
All Blacks Ultimate Whey Protein Blend
Protein powder co-created with the All Blacks
- 24g protein per serving to support muscle growth
- Added protease to break down protein for better absorption
- Available in vanilla, strawberry and chocolate. Low in sugar
Protein-based supplements help with muscle repair as well as muscle growth. These are particularly useful if you feel as though your diet doesn't provide enough protein or if you need protein on the go. Try whey or plant-based protein powders mixed into a smoothie or drunk alone with water, as well as protein bars, which come in a range of flavours and work well as a snack.
Omega 3 fatty acids, known for their role in reducing the inflammation in the body that can be caused by excessive stress, are also useful during deload week. These can be found in oily fish, but a supplement can also help to ensure you're getting enough of this nutrient.
To help improve sleep, a crucial element of recovery, magnesium can be helpful. This mineral also supports muscles and protein synthesis.