General
deload
What does deload mean?
A scheduled period of reduced training volume or intensity to allow the body to recover and rebound.
"He was beat up, so this week is a deload."
Origin
Strength-programming term for planned recovery within a training cycle.
Frequently asked questions
What is a deload?
A deload is a planned stretch of easier training — lower weight, volume or intensity — that lets your body recover from hard training and come back stronger.
How often should you deload?
Many lifters deload roughly every 4 to 8 weeks or whenever fatigue, stalled progress or nagging aches pile up, but it varies by program and individual.
What do you do during a deload week?
You keep training but cut the load and/or volume — for example lifting lighter weights, doing fewer sets, or reducing intensity — rather than stopping entirely.
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