Signs it's time to deload?

sarah_willis110
sarah_willis110 Posts: 40 Member
in Fitness and Exercise
It's been 6 weeks since my last deload (which was hiking and some moto dirtbiking on vaca). Is this too soon? Idk if this past week was just a bad one or if my body just needs a break, but the weights felt so heavy and it was hard to push myself like I usually do. I am eating plenty and getting enough sleep.

I was supposed to do upper today but after yesterday's rough leg day, idk if I should just chill today and try tomorrow, or deload the whole week.

Thoughts?
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Answers

  • Retroguy2000
    Retroguy2000 Posts: 1,869 Member
    Six weeks isn't too soon. It depends on your volume and recovery. Ideally, you'd have been increasing volume in a planned way leading up to the deload. If you haven't been doing that, maybe you just had an iffy day?

    Remember as I think we've discussed before, deload can be done in all sorts of ways. Basically, you're reducing volume to give your body, tendons etc. time to recover. You might do every workout as normal, but with fewer reps or lighter weight. Or you might take a few days off. Taking the entire week off would be extreme.

    I usually take a few days off, then the back half of the week I do a couple of full body workouts with about 70% usual weight and maybe one set less than normal, then the next week back to my regular upper/lower split.
  • sarah_willis110
    sarah_willis110 Posts: 40 Member
    I struggle with knowing if it was a crappy week, or my body is telling me something.
  • Retroguy2000
    Retroguy2000 Posts: 1,869 Member
    If it's been a week, then yeah you're probably overdue.

    I usually deload after about 6-8 weeks, depending how I feel, and also I try to time it around events like travel, or Thanksgiving e.g., if possible.
  • sarah_willis110
    sarah_willis110 Posts: 40 Member
    Retroguy2000 wrote: »
    If it's been a week, then yeah you're probably overdue.

    I usually deload after about 6-8 weeks, depending how I feel, and also I try to time it around events like travel, or Thanksgiving e.g., if possible.

    Same here. I was trying to hold out until Thanksgiving but I don't think I should?

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