Ways to Deload
Welcome to February! ❤️
We've had steady snow here in Pittsburgh for the past few weeks. Last Sunday, Alan and I went to see Nosferatu and had a great time.
Beautifully filmed and meticulously designed, it was great to see this classic gothic romance brought to life. I was fine with how it ended, but some reviewers weren't feeling it.
You should see it to decide for yourself.
If you're looking for quality, third-party tested supplements or protein bars, please use my code hails at Legion Athletics or Built Bar.
Thank you for your support!
on my radar this week
A few things that have caught my eye, plus last week’s blog post, are linked here for you.
ways to deload
A deload is a necessary period of reduced intensity and volume in your program.
It's a much-needed break that gives your body time to rest without skipping training entirely.
Here's what you need to know. ❤️
Put simply, a deload week is a recovery week.
Deload weeks are typically every 4-8 weeks, but it will depend on your training cycle, your recovery needs, and how intense your workouts are.
There are several ways to deload. You can:
✅ reduce the weight you lift (typically by 40-60% of your usual load)
✅ lower the number of sets or reps
✅ reduce the frequency of your workouts altogether
In my postpartum program (coming soon), you'll be exercising the same number of days, but reducing the load by 50%.
This keeps you in your routine while giving your body a much-needed break.
It is tempting to skip a deload and keep going at your usual pace, but I don’t recommend that.
Periodically scaling back the intensity is highly recommended and can help prevent overtraining injuries.
your homework from me
This week, I'll challenge you to schedule a deload every 4th week of your training.
Keep in mind that a deload is different from your usual rest days.
On your normal rest days during the deload week, continue to incorporate gentle movement into your day.
These things can benefit your mental health, too.
✅ walking or playing with your kids, preferably outside
✅ mobility drills
✅ stretching
✅ foam rolling
✅ bodyweight exercises
See you next week! xo.
