What is Deload?

A deload is a short period, usually one week, where you deliberately train easier. You might cut the weights by 10 to 20 percent or do fewer sets. The goal is to let tiredness fade so you can come back fresh and keep progressing.

Many people deload every 4 to 8 weeks, or sooner if they feel run down, sleep badly or see their lifts stall. For example, if you normally squat 3 sets of 8 at 60 kg, a deload week could be 2 sets of 8 at 50 kg. You still train, just with less strain.