Why Do We De-load?
At Boulder Athletics, we train hard. We chase progress, build consistency, and push limits. But what happens when the body starts pushing back? Soreness lingers longer. Energy dips. Workouts feel like a grind instead of a challenge. That’s when it’s time for one of the most underrated tools in any smart training program: the deload week.
So, What Is a Deload Week?
A deload week is a strategic reduction in training volume, intensity, or both. Think of it as a lighter, intentional training week that allows your body and mind to recover without coming to a full stop.
Instead of lifting heavy, maxing out reps, or hitting every workout at full throttle, you scale back. You still move—but with purpose, not pressure.
A good rule of thumb? Plan a deload week every 4 to 6 weeks of consistent training. However, life has its own rhythm. If you’re heading into a vacation, managing a busy family week, or feeling unusually run down, that might be the perfect moment to let off the gas. A well-timed deload can help you avoid injury, burnout, or plateaus—while keeping your momentum alive.
The Stress–Recovery Balance
Here’s a visual we like to use with our athletes: imagine sitting on a scale. On one side, you have STRESS (your training load). On the other, RECOVERY (everything you do to recharge—sleep, nutrition, rest days, etc.).
When you train, you add weight to the stress side. That’s what helps us build lean muscle, boost endurance, and improve performance. But if recovery doesn’t keep pace, the scale tips too far. Over time, that imbalance can lead to fatigue, injury, or just plain burnout.
A deload week helps reset the scale—bringing you back to center. You allow your body to heal, adapt, and come back stronger. That’s the secret to long-term gains and true longevity in training.
What Does a Deload Week Actually Look Like?
First, let’s clear something up: a deload week doesn’t mean sitting on the couch for seven days (though we all need a true rest week now and then too).
Instead, stay active, but shift the intensity. Focus on low-impact movement that feels restorative rather than depleting. Here are some great options:
Hiking a local trail
Swimming laps or just moving in water
Mountain biking at a casual pace
Mobility sessions and longer warm-ups/cool-downs
Light strength training at 50-60% of your usual effort
Bodywork like massage, acupuncture, dry needling, or sauna sessions
Stretching or yoga to increase circulation and calm the nervous system
The goal is to reduce central nervous system fatigue, give your muscles time to repair, and let your mind take a breather. A good deload allows you to mentally and physically reset without losing momentum.
How Do You Know It Worked?
Simple. At the end of a solid deload week, you’ll feel it:
You're itching to move again.
You're excited to get back in the gym.
You feel fresher, more focused, more powerful.
That’s when you know you did it right.
Final Thought: Train Hard, Recover Smarter
At Boulder Athletics, we’re not just here to help you go hard—we’re here to help you go far. Deloading is one of the smartest tools for long-term athletic growth. It teaches your body how to perform at a high level and recover on command.
So next time you're feeling a little worn down or about to enter a busy week, don’t fight it. Plan a deload, take care of yourself, and come back stronger.
Your future self will thank you.
