Older Lifters and Deloading

JerSchmare
JerSchmare Posts: 1,214 Member
edited November 2024 in Fitness and Exercise
Do you find deloading is beneficial? If so, how often do you deload?

I am 52. I current do PPL 6 days a week and use double progression on all lifts, including accessory. I also incorporate cardio 3 days after the lifting. During deload, I take every thing down 50% and only do 3 days, no cardio for 1 week.

I am finding that deloading is becoming more of a thing for me. My joints and soft tissue areas seem to take a beating and have me feeling like I need to step it down a notch for a week.

I seem to really feel like I need this somewhere in the 4 to 6 week range. When I go back to lifting, I just start where I left off, I don't feel I've lost any strength at all. Sometimes, I feel stronger. So, I know they are doing me good, but just wondering what others do.

Cheers.

Replies

  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Yes, deloads are an important part of training, regardless of age. ~6-8 weeks is good for me typically.
  • piperdown44
    piperdown44 Posts: 958 Member
    Every 7 weeks or 2 cycles of 531. Body just needs it.
    Feel loads better after a deload and refreshed. Never noticed a drop off of strength either. I do an active deload, like prescribed in 531. It's basically 3 sets of 10 at 50%, more to get the blood flowing than anything else.
  • TR0berts
    TR0berts Posts: 7,739 Member
    edited September 2017
    I'm on week 10 without a deload. Bench and deadlift are going fine, although squat has sucked the past two weeks. I'm just getting to a peak/taper before a PL meet. After the meet, I'll probably deload after every 9 weeks, as that seemed to work well for me a few months back. My deloads will probably be just doing my warmups - at least to the nearest plate or quarter. Just a single or double.

    eta: I'm 45, just for completeness.
  • PWRLFTR1
    PWRLFTR1 Posts: 324 Member
    I'm 50, I hate them, but do them.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    I'm 66 and technically I do not deload - - as in using the same set/reps at a lower wt (or use lower reps/sets at the same weight) and then woringk back up in wt or reps/sets.

    If I plateau, I keep the # of sets the same and reduce the weight and increase the reps so that the calculated 1RM is equal to or greater than the weight/reps used b4 so that I am still achieving using level of effort or more and am still progressively lifting as much or more.

    Works for me.

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