If you're constantly sore, feeling beat up, and your numbers are stagnating, it's probably not your effort that's the problem—it's your recovery.
Deloading might sound like quitting, but it's actually a strategic way to make long-term progress. Think of it as taking your foot off the gas before you redline the engine. Smart programming includes built-in back-off periods—especially if you're pushing hard week after week.
Get paired with a coach who plans your deloads before you burn out →
A deload is a short-term reduction in training intensity, volume, or both—usually lasting 5 to 7 days. It’s not just rest; it’s recovery with structure. You’re still training, just at a reduced load so your body can adapt fully to the previous stimulus.
Most deloads fall into two camps: volume-based or intensity-based. You either cut total reps/sets while keeping the weight high, or reduce load while keeping the movement patterns in place. Either approach works if your goal is long-term sustainability.
If you've been grinding for 6+ weeks without a break, it's likely overdue. Need help distinguishing fatigue from burnout? Check out Why You Feel Tired All the Time on Your Current Split.
Deloads are often misunderstood as being for “soft” lifters. But in reality, they’re used by the best in the world—powerlifters, bodybuilders, and CrossFit athletes alike. Even Barbell Medicine recommends them to manage stress and optimize long-term gains.
Skipping deloads leads to plateaus, nagging injuries, and CNS fatigue. A week of lighter work might sound boring, but it’s the exact reset your system needs before pushing to new PRs.
Jake, an intermediate powerlifter, refused to deload for 16 weeks straight. His bench press plateaued, and he started feeling irritable, sore, and flat under the bar. After finally taking a proper deload—cutting volume, improving sleep, and walking daily—he came back and hit a 15 lb bench PR within three weeks. It wasn’t a new program that made the difference—it was recovery.
Deloads aren't just for muscles. Your central nervous system (CNS) controls coordination, strength output, and how "fast" your body feels. Overloading without recovery leads to CNS fatigue, making heavy weights feel heavier and movements feel slow.
Still feeling stuck even after a deload? You may need to adjust your overall volume and intensity. See our post on Volume, Intensity, and Frequency Explained Like You’re 5.
Don’t wait until you’re dragging yourself into the gym or hitting walls every week. Program deloads proactively—every 4–8 weeks depending on your experience level and how aggressively you train. If you’re lifting with high intent, you need planned down-cycles to adapt fully.
A good coach doesn’t just yell "go harder"—they know when to pull you back. Deloads aren’t about laziness; they’re about timing. Whether you need to tweak your split or learn how to recover better, coaching gives you a personalized roadmap.
Book a $15 discovery call and get expert eyes on your training →
Read RP’s guide to deloading for a scientific breakdown, or see how to avoid burnout with our post on 5 Recovery Mistakes That Stall Gains.