Deloads & Recovery
You don't get stronger in the gym — you get stronger recovering from the gym. Knowing when to back off is as important as knowing when to push.
Why Recovery Matters
Training creates a stimulus — micro-damage to muscle fibres, nervous system fatigue, and stress on connective tissue. The actual adaptation (growth, strength) happens during recovery. If you train again before you've recovered, you're accumulating fatigue faster than fitness.
This works fine short-term (fatigue accumulates gradually), but after 4-8 weeks of hard training, the accumulated fatigue suppresses your performance. A deload lets it dissipate, often resulting in feeling stronger than before — sometimes called a "supercompensation" effect.
Signs You Need a Deload
If 3 or more of these are true, it's time to back off — regardless of what your schedule says.
Weights feel heavier than usual for 2+ sessions
Joint or tendon aches that don't resolve with warm-up
Poor sleep despite being physically tired
Elevated resting heart rate (+5 bpm above normal)
Dreading sessions you normally enjoy
Persistent soreness that doesn't fade between sessions
Getting sick more frequently than usual
Irritability and mood changes outside the gym
How to Deload
Volume Deload
How: Keep weight the same, cut sets by 40-60%
If you normally do 4×8, do 2×8 at the same weight
Best for: Most common and effective. Maintains intensity (keeps nervous system primed) while reducing total fatigue.
Intensity Deload
How: Keep sets and reps the same, reduce weight by 10-15%
If you squat 100kg for 4×6, do 85kg for 4×6
Best for: Good when joints and tendons need a break from heavy loads. The lighter weight feels refreshing.
Both (Conservative)
How: Reduce both volume and intensity moderately
2-3 sets at 70-80% of normal weight
Best for: When you're genuinely beaten up. The most restorative option. Use after very hard training blocks.
Recovery Beyond the Deload
A deload is a short-term reset. These are the ongoing recovery factors that determine how well you adapt between every session.
Sleep
Critical7-9 hours per night. Growth hormone peaks during deep sleep. This is when your muscles actually repair and grow. No amount of training compensates for bad sleep.
Nutrition
CriticalEnough calories to support recovery (not a steep deficit). Adequate protein (1.6-2.2g/kg). Eat enough carbs to fuel training — they replenish glycogen and support performance.
Stress management
HighYour body doesn't distinguish between gym stress and life stress. High work stress + high training volume = overtraining, even if the training alone would be fine.
Active recovery
ModerateLight movement on rest days: walking, easy cycling, mobility work. Promotes blood flow for recovery without adding training stress. Not stretching — just moving.
Hydration
ModerateDehydration impairs performance and recovery. No need to overthink it — drink when thirsty, more around training, and check that your urine is light-coloured.
Schedule It
Proactive deloads work better than reactive ones. Plan a deload every 4-6 weeks rather than waiting until you're broken. It feels counterintuitive, but you'll progress faster with strategic rest built in.
It's Not Laziness
Skipping a deload because it feels like "slacking" is the ego talking. Every serious athlete programmes rest. The ones who don't eventually get forced into rest by injury or burnout — on their body's terms, not their own.
Post-Deload Effect
The week after a deload often feels amazing — weights move easier, you feel fresh, and you may hit PRs. This is the accumulated fitness expressing itself now that fatigue has cleared. This is by design.