The De-load week – It is ok to have a break, the gains ain’t leaving

For any weekend warrior or gym-goer, the idea of taking a step back from their rigorous workout routine might seem counterintuitive. After all, the fitness journey is often characterised by pushing your body till failure and testing its limits. However, our body is like a car, eventually we need a service, eventually we need to re-fuel, this is where the de-load week comes into play.

A de-load week, to put it simply, is a designated period where you intentionally reduce the intensity and volume of your workouts. This temporary break from the usual grind is not a sign of weakness or laziness, but rather a strategic move to ensure long-term progress and prevent burnout.

Why do we use a De-load?

• Injury Prevention: One of the primary benefits of incorporating de-load weeks is the reduced risk of injuries. Continuous intense training can lead to overuse injuries and muscle imbalances.
• Long-Term Progress and Plateau Prevention: Incorporating de-load weeks strategically can help break through performance plateaus. By giving your body a chance to recover and adapt, you set the stage for continued progress, ensuring that your hard work pays off in the form of increased strength, endurance, and overall fitness.

Here are 3 different de-loading methods

1. Volume Reduction: Reduce the total volume of your workouts by decreasing the number of sets and reps.
2. Intensity Reduction: Maintain the usual volume but decrease the weight lifted
3. Active Recovery: Engage in low-intensity activities such as walking, swimming, or yoga etc. Light and easy activities.

What else should you consider during a De-load:

This may seem cliche to hear but it’s important to listen to your body whilst going through a rigorous period of training. When you feels fatigued, burnt out, in constant pain, that’s a pretty good sign of your body saying slow the f*ck down. In addition to a de-load its important to be getting an appropriate amount of sleep each night whilst maintaining a healthy diet. 

Let us know if these tips were helpful and keep on smashing your goals in the gym or on the sporting field.

Written by: Nick Dimakis (Chiropractor)