Deload to Reload: Why We take Light Weeks
"Deload week." If you’re in the strength and Powerlifting space, you’ve probably heard this term thrown around. Lifters will either complain about taking it easy- or feel excited that they don’t have to push as hard. There are different ways to approach a recovery week- some even skip it entirely. It may seem counterproductive to decrease weight when your focus is on strength. However, there are many benefits to reducing volume/load: thus, lower-intensity weeks should be part of your program. Read below to find out why we take reloads, when to use them, and how they apply to your training as a whole.
Benefits of reloading
While lifting is, admittedly, far less exciting during a light week, there is plenty of reasoning to support their usage in Powerlifting.
A) Increased recovery & performance
As Powerlifters, we train hard. We push our limits, chase PRs, get under the barbell, putting in countless reps of effort day after day. Work ethic is a key aspect of the sport: you won’t get very far if you don’t challenge yourself.
However, after weeks of consistently moving heavy weight, fatigue will accumulate. Your body can no longer continue to perform at a higher level, chasing those extra few pounds. Fatigue management is a crucial aspect of a quality training program, as an overload of fatigue prevents you from performing well and, therefore, continuing to make progress.
While the scare of “Overtraining”, if you don’t de-load, may not be entirely accurate- true overtraining lasts for months and affects you in & outside of the gym (it’s a case that rarely occurs in recreational Powerlifting); overREACHING is very common. Overreaching is when you train beyond your maximum recoverable volume- aka, you take on more load/volume than your body can realistically recover from to repeat. You start to feel tired, lighter weights feel heavier, you can’t perform at your best, and you may experience extreme hunger or soreness- all signs that indicate you need rest. Overreaching is a normal part of training that will happen to lifters from time to time, especially as you become more advanced and continually push your limits. There are benefits to overreaching at some points in your programming, as long as you follow it up with a recovery week. This process is where the reload comes in.
The goal of a reload week is to dissipate fatigue while maintaining strength levels. After pushing yourself, your body is depleted, so lighter loads help you recover while still getting movement in.
Theoretically, after this week, you will be refreshed enough to return to overloading training without losing your previous fitness levels. We know that strength gains/losses take more than a week, and as long as you’re lifting above, say, 40%, you should retain your gains. That way, you’ve received the benefits of hard training without cumulative fatigue that could hinder your performance for weeks.
B) Decreased mental fatigue
Not only is overloading training physically taxing, but it’s mentally exhausting, too. Heavy lifts take a lot of focus, mental endurance, and fortitude, especially when experiencing other stressors in life. Over time, this feeling is reflected in your lifts. Because the mental aspect of Powerlifting is so significant, if you’re feeling burnt out, you won’t be able to perform at your best, either. Taking a lighter week allows your brain to recover, which in itself can improve your training performance. It takes less mental preparation, visualization, and psyching up to squat 60% vs. 90%. While it’s important to practice the skill of your lifting mentality, it’s not sustainable to be pushing that intensity 24/7, which is the purpose of the reload.
C) Technique practice
Not only are light weeks integral for your recovery, but they also provide the opportunity to nail down your technique. As mentioned above, the lighter weights require less mental space to execute: you don’t have to worry about the grueling effort or fighting your demons to stand the weight back up. Because of this, you can dedicate more brain power to working on your form. If you're struggling in a movement- that you want to dial in, dropping that intensity gives you a chance to master it. Treat your reload weeks this way: an opportunity to improve your lifts before you throw more weight on the following week.
D) Pain reduction
After weeks of hard training, especially if you’ve over-reached, you may find yourself experiencing some aches and pains. We've touched on this subject before, but having pain doesn’t necessarily equate to injury, and many factors contribute. Pain is often a result of excessive stress, so it may arise after a tiring training cycle, especially if other areas of life are stressing you, too. During these times, adapt your training if needed. Many lifters find that a few light days to drop fatigue & remove that mental strain helps their bodies feel better. That week of recovery can do wonders for you, and then, you don’t have to remove any overloading training sessions you’d planned. If you have longer-lasting pain- that needs to be addressed differently, but if you find yourself getting stiffer and sorer at the end of a cycle, a reload may be all you need.
2. Mindset shift: “de-load to reload.”
You may have noticed that I’ve referred to the lighter weeks as “reloads,” not “deloads,” this is very intentional. While it’s just a slight change in wording, the messaging is different. Many athletes view their deload weeks as a time to half-ass it, that it doesn’t really “matter” and can be skipped- yet, this negates the entire purpose. There’s a lot of purpose and intention behind a reload week, and if you treat it like an off-week, you won’t benefit. Approach the gym with the same focus you’d normally have, but put it toward a different goal. Instead of going in to hit a PR or murder that volume set,
You’re going to make your technique look sharper than ever.
You’ll practice with the light weights, so the heavier ones feel like second nature.
You’re going to make that weight feel better than it ever has.
You’ll master your recovery and rest time so you feel like a boss in the week to follow.
When you shift it that way- your light training is productive and meaningful, there's a goal in mind- you’ll achieve the purpose of a deload week.
These are all the reasons we refer to it as a “reload,” you’re recharging your body, refreshing your lifts, not just decreasing the weight. It helps you view those lighter training sessions in a whole new light.
3. Ways to structure them
There are multiple ways to incorporate your reload weeks, but it makes sense to put them after a few overloading weeks of training. You don’t (or shouldn’t need to) deload after only a week or two of heavy sessions. Typically, they’re done every four to maybe six weeks, and that’s the structure I’ll follow here:
A) Week 1
Many people think of a reload week as marking the end of a block, where you repeat the same movements you’ve been doing, just lighter. However, a method I’ve liked using with my clients is to place them at the beginning of a new block after finishing a training cycle. The reasoning is: when you’ve got new exercises, it’s difficult to push them on week one when you’re still getting the movements down. A lighter week allows you to practice your technique- so you feel solid in your new lifts before adding weight. And even if you're performing movements you've done before, this makes your Reload more fun. It’s far less exciting to move light weight when your training is the same stuff vs. something new. This fact alone can help you prioritize the reload to a greater degree.
B) Final Week
The typical method is to place a reload at the end of your training block. This strategy works perfectly fine- it’s how my training is structured! Putting a reload as the final week allows you to reflect on the block prior, build motivation for the next cycle, and grant your brain a break. When this week is the same programming you’ve been doing, just lighter, you don’t have to think quite as much, which can help eradicate some of that mental fatigue.
Whichever method you use doesn’t matter as much- as long as they’re at the frequency you need & are included consistently.
4. Do you need a deload every four weeks?
Speaking of the 4-week reload period: some in the strength world promote that “deloads aren’t required every four weeks” and “most people don’t even need a deload in the first place.” While most casual strength trainers may not require a reload week, if you’re a competitive Powerlifter who trains with intensity consistently, this sentiment doesn't apply. The main argument behind “not needing one” is that lifters should use autoregulation to undulate their intensities.
Autoregulation is adjusting your training to how your body feels. The RPE scale is an autoregulation tool where you’re prescribed a certain effort, but your working weight can change depending on the day. If you feel great, you add more; if you feel tired or weak, you take some off.
You’re not working at a maximal intensity unless your program calls for it. In this case, if you’re always listening to your body, you seemingly wouldn’t need a planned recovery week- you’d simply adjust whenever you feel you need more rest.
Autoregulation is a paramount aspect of a good training program, but I don’t think it inherently negates a need for a reload week.
For one, autoregulation with reloading is a highly advanced technique. It takes YEARS of training on a program, learning your body, and building your strength to reach this point. Most newer or intermediate Powerlifters aren’t at this level, and having a more structured program builds the foundation for you to train this way in the future. Learning from a coach and having a structured plan is essential in your formative years for best success. Only once you’ve been training with a structure for 5+ years & acquire an extremely high level of understanding of your body- should you start experimenting.
Additionally, autoregulation-only may not account for overreaching. As mentioned before, at the end of your training block, when strength & proficiency are at their highest, and you have a planned reload the following week, there’s a benefit to (sometimes) slightly over-reaching and pushing intensity, above an RPE 8. (It all depends on the goal of the training block, though). If you’re only training sub-maximally according to RPEs, you don’t get the opportunity to do this, which can potentially leave some gains in the tank over time. After a higher-intensity training week as described, you will NEED that reload.
Finally, removing mental fatigue is a noteworthy aspect of reloading that can get overlooked. Although RPEs take one's mental state into account, having that reload to look forward to can benefit many lifters’ mindsets. This planned week can help you push harder when you’re supposed to, serve as motivation, and provide a needed refresh- all aiding in adherence and effort.
So, reloads shouldn’t be avoided or ignored- for the vast majority of lifters. However, indeed- some may not require one every four weeks on the dot. That also takes some experimentation and individualization. Let’s go over some factors that impact how often you’ll need a reload:
-Training age- more experienced lifters will require them more often, and mature lifters, as well
-Recovery habits- if your nutrition, sleep, stress levels, etc. aren’t in check, more frequent reloads will likely be needed.
-Training intensity- if you’re training at higher RPEs (whether it’s called for or not), you’ll require them more often.
-Stress, mental health- if you’ve had an extra stressful or grueling life period during a training block, you may need a reload sooner.
-Sex- people with uteruses may experience hormonal changes around their cycles & feel that during a certain week of the month, lower intensities work best.
-Pain levels- if a lifter starts experiencing more aches/pains after a few weeks of training, a) other factors should be addressed, but b) more reloads may be warranted.
These are just some factors at play that may affect whether you prefer to reload on the 4th vs. 6th week of training. Moreover, these minute details likely won’t make the most significant difference in your progress. Focus on what’s practical: if you're consistently performing overloading training for a few weeks, then reloading for a week, and repeating, you’ll see success. Whether it’s on week four vs. week five likely won’t be the determining factor for many, so don’t get too caught up in those differences.
5. How to go about a deload week
While there are many ways to incorporate your reload in your training cycle, there are different methods of the reload itself, too. The goal is to lower fatigue while maintaining fitness- which means you shouldn’t be skipping the gym, but your training should be much easier.
(Note: We are strictly discussing main barbell movements, not accessories. Because DB/cable/machine work doesn't lead to nearly as much systemic fatigue, you can still push them on a reload week).
Here’s how you can execute one:
A) Decreased intensity
In this method, simply lower the weights you’re using. Sets and reps may remain the same, but the load will be lighter- making it easier (and also decreasing overall volume). The percentages will be different depending on what phase you’re in. For a volume cycle, this may be 50-60%, whereas for a strength/peaking phase, your reload percentage could be 65-75%. As long as the weight is light enough to move faster & not fatigue you- that’s where you want to be. Reload weights should be roughly RPE 5-RPE 6.
B) Decreased volume
Because volume is also very fatiguing on the body, if sets/reps are high, we may want to decrease some of those, too. Keep in mind that simply lowering the weight also lowers overall volume (set x reps x weight), but if you're still under recovered, take off some sets and reps. You will likely be able to train close to your typical intensity if this is a volume phase. This method could look like:
-going from 4x8 Squats to 4x5,
-5x10 bench to 5x6, etc.
During a high-volume phase, you may take your overall sets and reps down by 40-60%. Again, there’s no hard-and-fast rule here. I would not suggest only adjusting volume in a peaking or strength phase- where it's already lowered.
C) Combination of the two
While the two variables are intertwined, this method should be stated here. Instead of focusing on just intensity OR volume, change both. This strategy makes sense if you’re either in a higher/moderate-rep phase- but, as stated above, if the sets/reps are already low, you likely don’t need a drastic reduction.
This method may look like:
-going from a 5x5 squat @ 80% to 5x3 @ 65%
-a 4x8 bench @ 65% to a 4x5 @ 60%
-a 4x4 squat @ 85% to a 3x3 @ 70%
These sets/reps and intensities are examples, but you get the gist.
Whether decreasing volume, intensity, or a combination of both- the goal remains the same: drop fatigue while maintaining strength levels. Again, don’t worry too much about the optimal percentages. As long as you’re recovering and making gains, that’s what matters.
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The deload week. It’s dreaded by some and praised by others. Many lifters feel that reloading is unimportant, that they don’t really “need” to be incorporated, yet, reloads are an aspect of a good training program. If you’re pushing yourself- you’ll need to pull back in a few weeks. There are many benefits to be derived from a lighter week- recovery, decreased mental fatigue, technique practice, etc. We like to reframe it as a “reload” to reflect these benefits & reinforce its importance. There’s a lot of debate on the frequency, content, and placement of reloads- and there are many possible methods. At the end of the day, it comes down to this: train hard, recover hard, and repeat. That’s what leads to progress in the long run.
