Deload Week: Why You Really Need It To Get Results

Deloading might sound counterintuitive to those who believe that relentless training is the key to great results. However, incorporating deload weeks into your training routine can be game-changing, especially for women who train regularly! So, let's dive into what a deload is and the reasons why you need to be scheduling it in, to maximise your performance and elevate your mental and physical health.

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‍What is a Deload Week?‍

A deload week is where a person reduces the volume or intensity of their training for a period of time, (typically a week). The goal is to provide the body with a chance to recuperate, while still staying active. In essence, it's a structured way of giving your body and mind a much needed break.

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‍The Science Behind Deloading: Understanding Muscle Wear and Tear and Overtraining‍

Strength training is essentially a process of breaking down muscle tissue so that it can rebuild stronger. This breaking down and building up cycle is beneficial, but over time it can lead to muscular, mental and physical fatigue.

If you notice one or more of these symptoms, it may be time to enjoy a deload to help you come back physically and mentally stronger:

• Persistent Fatigue: Prolonged periods of feeling drained, tired, or having difficulty in completing workouts that you could usually handle can be a sign of overtraining.‍
• Decreased Performance: Despite regular training, your athletic performance may start to decline. You might notice decreased strength, speed, endurance, or skill.‍
• Increased Perceived Effort During Workouts: Workouts may seem unusually hard, and maintaining your typical workout intensity may become difficult.
• ‍Excessive Muscle Soreness: While muscle soreness after a workout is normal, prolonged soreness or discomfort that persists for days might indicate overtraining.
• Trouble Sleeping or Insomnia: Overtraining can interfere with your sleep patterns, making it hard to fall asleep or stay asleep.
• Increased Susceptibility to Infections: Overtraining can weaken your immune system, making you more prone to illnesses and infections.
• Changes in Appetite: Overtraining can lead to an increase or decrease in appetite, which can affect your nutritional intake.
• Mood Changes: You might experience mood swings, increased irritability, or feelings of depression. Overtraining can also lead to a decrease in motivation and enthusiasm for working out.
• Higher Resting Heart Rate: An unusually high resting heart rate can be a sign of overtraining.
• Injuries: Overuse injuries like stress fractures, strains, or sprains could be a sign you are pushing your body beyond its recovery capacity.

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As you can see, scheduling in a deload week can be essential for your success!

Success Stories: Female Athletes and Deloading‍

Many successful female athletes incorporate deloading into their training routines. For instance, Katrin Davidsdottir, two-time winner of the CrossFit Games, uses deload weeks as part of her training regimen to keep her performance at its peak and prevent overtraining.

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‍How to Implement a Deload Week‍

Implementing a deload week doesn't mean you need to stop all physical activity. Instead, all you need to do is  reduce the intensity or volume of your workouts. 

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Some quick examples include:

• Using lighter weights,
• Decreasing the number of sets or reps,
• Cutting back on your training days
• Incorporating some more gentle and lighter activities like yoga, walking, or stretching.

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The Mental Health Benefits of Deloading

Deloading also has mental health benefits. As we’ve seen, overtraining can lead to stress, sleep problems, and mood swings. A deload week can help reduce these symptoms by providing a psychological break, allowing you to return to your workouts refreshed and with a better mindset.

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The Bottom Line 

Incorporating deload weeks into your training routine isn't slacking off—it's strategic. It's about understanding the importance of recovery in the overall process of strength training. By giving your body and mind time to rest and recover, you're not only preventing potential injuries and overtraining but also setting yourself up for better, sustainable results in the long run. At EvolveYou we understand the importance of a strategic deload, that’s why our expert trainers will always program them in. So next time you get to your deload week, our advice is enjoy it, don’t skip it, we promise you it’ll be worth it! 

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