A deload is a planned light week with fewer sets and a bit less weight so fatigue can wear off. Lifters usually take one every 4 to 6 weeks or when performance stalls [1, 2].
What is a deload?
A period of reduced training load to reduce physical and mental fatigue. That’s how a consensus of coaches and researchers defines it [1]. You keep training, just lighter.
How often and how long?
Strength and physique athletes deload every 5.6 weeks on average, for 6.4 days [2]. Common triggers are stalled performance, muscle soreness and joint pain [2].
There is no fixed rule from outcome studies. What’s common comes from consensus and surveys [1, 2].
What changes during the week?
Fewer sets and reps, the same days and exercises, slightly less load [1, 2]. Load can even stay the same as long as volume drops [1].
| Normal | Light week | |
|---|---|---|
| Days and exercises | as planned | same |
| Sets per exercise | as planned | half, rounded up |
| Weight | target | 10% lighter |
| Reps | target | as in the target |
| After | the targets from before |
This is how Tarvo does it. Half the sets and 10 percent less are Tarvo’s choice; the consensus gives no percentages [1].
Why not just take a week off?
A study of 39 trained people compared a full week off with training straight through. Muscle size was the same, but those who kept training gained more leg strength [3].
A light week keeps the movements in your routine and still takes load off.
When does Tarvo suggest a light week?
When two or more exercises haven’t moved for three sessions, or six weeks after you started the plan or after your last light week. It stays a suggestion; if you decline, Tarvo asks again two weeks later.
During the light week, Tarvo sets no new targets and counts no personal bests. Afterwards, your previous targets apply.
Sources
- [1]Bell, Strafford, Coleman, Androulakis Korakakis, Nolan (2023). Integrating Deloading into Strength and Physique Sports Training Programmes. Sports Med Open. doi 10.1186/s40798-023-00633-0Expert consensus on deloading. Fewer sets and reps; load may stay when volume drops.
- [2]Rogerson et al. (2024). Deloading Practices in Strength and Physique Sports: A Cross-sectional Survey. Sports Med Open. doi 10.1186/s40798-024-00691-ySurvey of 246 athletes. Deloads every 5.6 weeks on average for 6.4 days, with fewer sets and a bit less load.
- [3]Coleman et al. (2024). Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations. PeerJ. doi 10.7717/peerj.16777Study of 39 trained people. A week off entirely cost leg strength but not muscle size.