A de-load is a training strategy used to ensure your body adequately recovers from the cumulative effects of workouts over time.

If you’ve been training at moderate to high intensities for a period, you likely need a break to allow your body to adapt and recover. Deloads are typically implemented when we observe the following:

• Readiness score consistently below 3
• Familiar loads feeling much heavier than expected
• Consistently rating exercises at a higher RPE than normal
• RHR and HR consistently higher than expected (if tracking)
• Increased aches and stiffness
• General lack of motivation to workout

Implementing a deload can help alleviate some, if not all, of these symptoms, depending on the deload duration.

You don't need to experience all these signs to benefit from a deload. If you're noticing several of them, it's probably time for a break.

Deloads typically last a few days to one week but can be extended as needed for optimal recovery.

We'll definitely incorporate deloads into your training at some point. Feel free to reach out with any questions. Until then, happy training!