Generally speaking, a deload is a short period of time—maybe a week, but this can vary—in which you do less strength training than usual. That said, people use the word in a few different ways.
Which type of deload to use will depend on the type of work you’ve been doing up to this point, the reason for the deload, and your (or your coach’s) training philosophy.
What are the benefits of a deload?
You don't need to wait until everything falls apart to think about taking a deload. There are several ways strength athletes (and recreational lifters like you and me) plan ahead to include deloads in their training. Here are the main ones:
To introduce new lifts or goals. You’re more likely to get sore if you’re doing something new and intense, so introducing new exercises or new types of training often makes sense during a week of lighter training (in this context, that’s sometimes called a “pivot week.”)
As part of a long-term plan to manage fatigue. Even if your training wasn’t particularly tough, you may want to sprinkle in occasional deload weeks just to be sure you’re not getting unnecessarily fatigued.
There are two schools of thought on deloads. One is to use them as-needed: you train hard for as long as you can, and then take a deload when you start to feel beat-up. The other is that deloads should be planned, so that you never find yourself in the position of wondering if it's time to take a deload yet.
How do I know if I’m doing it right?
If you’re working with a coach, ask them about their big-picture plans for you. The deloads (or lack thereof) should be part of the puzzle, and have a reason for being programmed the way they are.
Deloads are a common tool for fatigue management, but they aren’t the only tool. Your program may adjust volume from week to week, for example, in a way that keeps you feeling fresh. If that’s the case, you may not need a deload at all. Even if you’re preparing for a competition, a deload is a very common way to reduce fatigue and ensure a good performance, but that doesn’t mean you always need to deload before a competition. (It’s common to “train through” a competition that is low priority, for example.)
A deload is really just a training tool, so make sure you’re matching your choices about deloads to what your body needs.
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