Glossary
Deload Week
Updated February 28, 2026
A Deload Week reduces load for a short period and is most effective when timing is based on objective signals.
Objective triggers
| Signal | Trigger point |
|---|---|
| Performance stall | repeated session performance drop for 2 to 3 sessions |
| Fatigue markers | high soreness with poor sleep recovery |
| Soreness pattern | tenderness that does not dissipate after 48 hours |
| Adherence strain | skipped lifts or nutrition drift for multiple days |
Volume-first or intensity-first layouts
Choose one deload model and hold it for the week.
| Model | Main lever | Ideal target |
|---|---|---|
| Volume-first deload | reduce total sets/reps by 30 to 50% | for endurance or repeated conditioning blocks |
| Intensity-first deload | keep volume, reduce load by 10 to 20% | for strength blocks nearing technical plateaus |
Ending and extending criteria
Use these gates rather than guesswork.
| Condition | End deload when | Extend deload when |
|---|---|---|
| Fatigue recovery | pain and soreness trend down, sleep stabilizes | sleep and soreness stay high for 3 sessions |
| Session quality | movement speed and load confidence return | movement quality remains shaky |
| Appetite and weight | intake returns to planned rhythm | low adherence or hunger crashes |
For nutrition, maintenance calories should usually be held near prior intake unless output drop is severe, then adaptive calorie goals can smooth adjustments.