The Science of Deload Weeks: When Less Training Means More Progress

Time for another client story:

Jason was training five days a week, eating clean, sleeping well. But instead of feeling stronger, he felt like he was moving through quicksand. Every workout felt heavier than the last. “I’m doing everything right,” he told me, “so why am I getting worse?”

The answer wasn’t more training. It was less.

Jason didn’t need another hard week. He needed a deload.

Now, if you’re not familiar, a deload week is a planned reduction in training volume or intensity. Think of it like pressing the reset button on your body. It doesn’t mean you stop moving altogether, it means you scale back just enough to let your muscles, tendons, and nervous system recover.

Here’s the science: when you train, you create small amounts of fatigue and tissue stress. Over time, if that fatigue outpaces your recovery, your performance dips and injury risk climbs. Studies on strength athletes show that strategically reducing load for a short period helps maintain performance while reducing markers of fatigue (Pritchard et al., 2015). In fact, research suggests that tapering or deloading can actually increase performance by improving neuromuscular function and energy availability (Bosquet et al., 2007).

Think of your body like a smartphone. Training is the app that drains the battery. Recovery, including deload weeks, is the charger. Without plugging in, you eventually hit 0%, no matter how efficient your apps are.

So what did Jason’s deload look like? We didn’t pull him out of the gym. We simply cut his normal training volume in half and lowered intensity by about 30% for a week. He still moved, still lifted, still kept the rhythm of training, but without pushing his system to the edge. Within seven days, his soreness dropped, his energy spiked, and the following week he set a new personal record on his bench press. Less truly led to more.

And here’s the thing: deloads aren’t just for elite powerlifters. They matter for runners, weekend warriors, CrossFitters, even people rehabbing an injury. If you’ve been grinding for 6–8 weeks straight, chances are your body is carrying hidden fatigue. A deload lets you clear it out before it turns into burnout or injury.

You don’t need to overcomplicate it. Lower your weights, reduce sets, or swap in lower-intensity movement for a week. Think of it as an investment in future performance, not a step backward.

If you want a simple visual explanation of how deload weeks work, here’s a quick 3-minute breakdown: YouTube: What is a Deload Week?

Jason’s story is a reminder that training is only half the equation. Recovery is the other half. If you’re feeling stuck, sluggish, or beaten down despite consistent work, the answer might not be pushing harder. It might be giving your body permission to catch up.

Because sometimes the smartest way forward… is a step back.

References:

• Pritchard, H. J., Keogh, J. W., & Barnes, M. J. (2015). Effects and mechanisms of tapering in maximizing muscular strength. Strength & Conditioning Journal, 37(2), 72–83.

• Bosquet, L., Montpetit, J., Arvisais, D., & Mujika, I. (2007). Effects of tapering on performance: a meta-analysis. Medicine & Science in Sports & Exercise, 39(8), 1358–1365.