In the world of muscle and strength, progress isn’t just about pushing harder. It’s also about recovering smarter. 🧠 That’s where deloading comes in.
When done right, it can help you break through plateaus and come back even stronger.
WHAT'S A DELOAD
A deload is a short, planned period, typically lasting about a week, where you intentionally reduce training volume and/or intensity. It's not about being lazy. It’s about active recovery: lowering the load so your body can bounce back and your performance can shine.
THE STANDARD DELOAD
This is the go-to method for most lifters. It gives you recovery without killing your momentum.
What to do:
Reduce the intensity and the app will automatically lower the weights by the selected percentage.
Focus on clean form, tempo, and mind-muscle connection.
💡 Think of it as a technique week.
You’re still training - just smarter. Instead of chasing PRs, you’re reinforcing movement patterns, recovering joints and tendons, and keeping the habit alive without overloading the system.
WHEN TO DELOAD
There are two main strategies for scheduling ⏱️ deloads:
Proactive Deloading
Plan a deload every 4–8 weeks, especially if you’re an intermediate or advanced lifter pushing hard.
The more progress you chase, the more fatigue you accumulate, so proactive recovery becomes essential.
Reactive Deloading
Only deload when you feel you need it - when progress stalls, joints ache, or motivation dips.
This method is more flexible but requires great self-awareness.
⚠️ The risk? You might miss the early warning signs of fatigue and overuse until it’s too late.
DO YOU EVEN NEED A DELOAD?
Deloads can be super helpful - but not always necessary.
Beginners: If you’re in your first year of lifting, you’re likely not creating enough fatigue to justify a deload. Focus on learning technique and building consistent effort first.
"Lazy Lifters": If your sessions are too easy or inconsistent, you're already “deloading” all the time. 🐢 In this case, it’s more important to build a real training habit before worrying about recovery cycles.
Once you reach the late beginner or early intermediate stage (usually after 1–2 years of consistent training), deloads become a smart tool to keep making progress.
FINAL ADVICE
If you’re feeling stuck, sore, or drained despite consistent training, it might be time to train smarter - not harder.
A well-timed deload isn’t slacking off - it’s strategic recovery. It helps break plateaus, keeps you injury-free, and recharges your body and mind for future gains. ⚡
Real progress happens when the work and the rest are part of the plan.