5 min read
How Often Should You Deload? A Timing Guide
Deload every 4 to 8 weeks, or when warning signs appear. See what coaches and research suggest, plus a timing guide for beginners to advanced lifters.
Guides
Training guides
Research-backed deload guides you can turn into a program in the builder.
4 min read
How to Deload: Sets, Reps, Load and a Sample Week
Three ways to run a deload week: cut volume, cut intensity, or both. Exact sets, reps and loads, a sample 4-day deload week and how to return after.
5 min read
What Is a Deload Week? Meaning and Benefits
A deload week is a planned drop in training stress so you recover and come back stronger. Learn what it is, why lifters use it and what one looks like.
From the guides
"Deloading was typically prescribed for a duration of 5 to 7 days and programmed every 4 to 6 weeks, although periodicity was highly variable."
Bell and colleagues, "You can't shoot another bullet until you've reloaded the gun", Frontiers in Sports and Active Living, 2022