Let’s Get Lifty - Deload Sessions
Hello, my Rooted in Wellness friends, and welcome back to the blog! For those of you who don’t know me well, one of my lifelong passions is weightlifting—so today marks the beginning of a new mini-series called Let’s Get Lifty, where we’ll dive into current topics in the world of lifting.
Let’s kick it off with something I’ve recently experienced firsthand: deload sessions.
A Little Background
Back in high school, I ran cross country and track, and that’s where I got my first introduction to strength training. I quickly fell in love with the weight room—maybe even more than running—and never looked back. Over the past decade, I’ve explored various styles of lifting, including bodybuilding, powerlifting, Olympic lifting, and calisthenics.
These days, my training style is a blend of powerbuilding and calisthenics. This past week, though, I started to notice that I was feeling more physically drained than usual and struggling to hit my typical numbers on core lifts. Instead of pushing through (something old me would’ve done), I chose to listen to my body and take a step back—enter the deload week.
What Is a Deload Week?
A deload week involves continuing your regular workout split but with reduced intensity. In my case, that meant lifting at about 50–60% of my typical working weights while increasing reps slightly, usually in the 10–15 rep range.
For example:
Normally, I dumbbell bench press 40s for 10–12 reps. This week? I dropped down to 20s and focused on form, breath, and control.
Deloads don’t have to be full weeks either—sometimes just a single light session can make a big difference depending on your needs.
Why Deload?
The purpose of a deload is to allow the body (and mind!) time to recover and reset, which can lead to:
Enhanced recovery
Reduced injury risk
Improved long-term performance
Lower risk of overtraining and burnout
There’s also a mental benefit—deloads can help overcome fitness plateaus, boost motivation, and even help re-spark joy in your training routine.
I’ll be honest—I used to struggle with deloading. Back in my heavy powerlifting days, I feared losing strength or muscle mass if I took time off. But the truth? Our bodies aren’t designed to go full throttle 24/7.
The Research Backs It
A recent study titled “Gaining More from Doing Less? The Effects of a One-Week Deload Period During Supervised Resistance Training on Muscular Adaptations” found that participants who included a deload week during a 9-week training program saw no significant differences in strength, size, or endurance compared to those who trained straight through.
In other words: Taking a break didn’t cost them progress—it helped support it.
Deloading helps prevent elevated cortisol and chronic fatigue by allowing your nervous system to regulate, keeping your body out of that constant “fight-or-flight” state. And when your body recovers well, your performance thrives.
Individualized Recovery
Proper deloading varies from person to person. It can depend on your training frequency, sport, recovery habits, age, nutrition, stress levels—you name it. I always recommend working with a professional if you’re unsure. But if you program your own workouts, I challenge you to build in intentional deload sessions.
This could look like:
A full deload week
A lighter training day
An active recovery day
And for my female athletes, keep an eye out—I'll be diving into cycle-based training in a future blog to help you align your recovery with your menstrual cycle.
Thanks for tuning in to our first Let’s Get Lifty session on Rooted in Wellness. I’d love to hear your thoughts—comment below with your favorite recovery strategies or deload wins!
Until next time, stay grounded.
Dr. Rachel Wolinski, PT, DPT, Cert. DN
Rooted in Wellness
References
Androulakis-Korakakis, P., Winwood, P., Pickering, C., Spiering, B. A., & Helms, E. R. (2024).
Deloading practices in strength and physique sports: A cross-sectional survey. Sports Medicine - Open, 10(1), 11.
https://doi.org/10.1186/s40798-024-00691-y
Androulakis-Korakakis, P., Pickering, C., Spiering, B. A., & Helms, E. R. (2023).
Integrating deloading into strength and physique sports training: A Delphi survey of expert coaches. Sports, 11(9), 178.
https://doi.org/10.3390/sports11090178
Wagemaker, S. E., Ziesmann, M. T., Kron, J., Armitage, E. A., & Falk, B. (2024).
Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations. Journal of Strength and Conditioning Research.
https://doi.org/10.1519/JSC.0000000000004841
Cleveland Clinic. (2023, August 17).
The benefits of adding a “deload week” to your workout plan.
https://health.clevelandclinic.org/deload-week
Androulakis-Korakakis, P., Winwood, P. W., Spiering, B. A., & Helms, E. R. (2022).
Coaches’ perceptions, practices, and experiences of deloading in competitive strength and physique sports. Frontiers in Sports and Active Living, 4, 1073223.
https://doi.org/10.3389/fspor.2022.1073223