How to Deload: 10 Things You Should & Shouldn’t Do
A deload only works if you do it right — and most people either do too much or too little. Learn what to do and what to avoid.
- Reducing training volume by 30–50% is the most effective deload. Keeping frequency and exercise selection the same is also advised.
- Reduce effort to approximately 6 out of 10, leaving 4–6 reps in reserve, using around 20% lighter weights than normal.
- Avoid complete rest, new exercises, and high-rep sets with very light loads — all three undermine the purpose of a deload.
A deload is a short period of reduced training stress designed to clear fatigue and restore performance. But how you structure it will determine how effective it actually is. So if you’re experiencing fatigue, your training is getting difficult, and your performance is flagging, you may decide to deload — and the next question is how to do it.
A poorly executed deload can actually leave you worse off than you were before, and fail to provide any real benefits. The good news is that the principles of deload are (relatively) straightforward, and the evidence offers some clear guidance on both what works and what to avoid.
1. Meaningfully reduce your volume
The single most important change during a deload is pulling back on training volume. This means reducing the total number of sets or reps performed1. A reasonable starting point is to reduce your volume by 30-50% compared to your normal training week.
So if you normally do 10 working sets for your lower body a week, drop it to 5. You can also reduce the number of reps per set (while lifting the same weight), or reduce the load and keep the number of reps and sets the same. The goal should be to keep the movement without creating any noticeable fatigue.
2. Keep your training frequency the same
Most coaches like to keep the frequency of training the same during a deload, even while reducing the volume and effort2. This is done for two reasons.
- Firstly, it maintains the frequency at which you practice the movement ‘skill’, whether it is squatting or running; skipping all forms of movement for a long period of time may affect the technical execution of it.
- Second, maintaining frequency keeps your training rhythm and momentum going, so when you return to ‘full’ training, it feels like a normal progression rather than a massive step up.
If you normally train four days a week, train four days during your deload — just do considerably less in each session. If you are training six days a week, you probably have room to reduce the frequency by one or two sessions a week if you like.
3. Reduce effort — leave more in the tank
During normal training, you should be working close to failure on most ‘sets’, maybe leaving 1-3 reps in reserve (9 out of 10 effort). However, during a deload, that ‘buffer’ should widen. Aim to stop four to six reps short of failure (6 out of 10 effort), using loads that feel manageable rather than challenging.
This means using lighter weights than normal. A modest reduction of 20% on most exercises is a good place to start, but you can reduce it further if you’re particularly fatigued. The point is not to see how much you can do with reduced volume; it is to keep the muscles and joints moving without adding any extra fatigue.
4. Use the week to address weak points and recovery methods
A deload week is a good opportunity to do the maintenance work that often gets squeezed out of normal training weeks. Light mobility work, foam rolling, and low-intensity active recovery (such as walking, swimming, or easy cycling) can support recovery without adding meaningful fatigue.
Some athletes use deload weeks to include a small amount of work targeting areas they normally neglect (like an old rotator cuff injury or hip mobility work).
While your training load is lower than normal, and you may be about to start a new phase or period of your programme, the deload week may be a good opportunity to take a look at optimising your sleep or nutrition.
