Deload Weeks
A deload is a planned easy week at the end of a mesocycle that lets your body recover from accumulated fatigue.
What changes during a deload
| Parameter | Normal week | Deload week |
|---|---|---|
| Weight | Progressive (increasing) | Reset to Week 1 levels |
| Volume | Auto-regulated (2–6+ sets) | ~2 sets per exercise |
| Reps | Target based on progression | ~Half of Week 1 reps |
| Effort | RIR 1–3 | Easy — nowhere near failure |
The goal is to stay active and maintain movement patterns while giving your body a break.
Enabling deloads
When creating or editing a program, toggle the Deload Week option:
- 6-week program with deload → 6 hard weeks + 1 deload = 7 total weeks
- 6-week program without deload → 6 hard weeks, done
When to use deloads
Use planned deloads when:
- Running mesocycles of 5+ weeks
- You notice consistent fatigue in later weeks
- Training with high volume or intensity
- You have a history of overuse injuries
Skip deloads when:
- You prefer to deload reactively (light week only when needed)
- Mesocycles are short (3–4 weeks)
- You're early in your training career and recovery isn't yet a bottleneck
Signs you need a deload
Even without a scheduled deload, watch for:
- Persistent soreness that doesn't resolve between sessions
- Strength going backward (weights feel heavier despite progression)
- Joint aches, especially shoulders, elbows, and knees
- Poor sleep or low training motivation
- Fatigue ratings consistently at -1 or -2
If you see several of these, consider ending the mesocycle early or taking a manual deload.
During a deload
Follow the prescribed deload workouts — same exercises, lighter weights, fewer sets, lower reps. Focus on technique and mobility. Resist the urge to push hard — the deload only works if you take it easy.