Why Lifting Less Can Make You Stronger: The Power Of A Deload Week

When you’re committed to strength training, it’s easy to think that pushing harder and lifting heavier is the fastest way to get results. But so much of your progress actually happens during your recovery time. And that’s where a deload week comes in.

A deload week is a planned phase (usually added to your routine every 4-8 weeks) that intentionally reduces your training load to give your body and nervous system time to repair, reset, and adapt. 

Rather than putting a complete pause on your training, you simply dial things back in your workouts so you can return stronger and better prepared for your next training block.

Why deload weeks are so beneficial 

Deloading isn't about a break - research explains it's about mitigating physiological and psychological fatigue, promoting recovery, and enhancing your readiness for the next weeks of training.

1. They reduce fatigue and prevent overtraining 

High-intensity (which can mean heavy lifting, not just HIIT) or high-volume training can create fatigue that accumulates over time. A deload week helps you clear that fatigue before it turns into burnout, injury or a plateau.

2. They boost long-term strength gains

Strength doesn’t increase linearly. You need periods of stress on your muscles and periods of recovery. Deloading allows your muscles, tendons and nervous system to fully adapt so you can hit new PRs in the following weeks. If you’re new to deload weeks, then give them a go! You might be surprised at how much stronger you feel afterwards.

3. They lower injury risk

Heavy lifting is taxing in a different way than HIIT workouts, but it’s still physically demanding on your connective tissues. Deloading gives your joints, ligaments and tendons the chance to recover, reducing your risk of injury.

4. They support better technique

Lifting lighter lets you focus on form without fatigue getting in the way. This can improve movement patterns and set you up for better performance in the following weeks.

5. They can improve motivation 

When training feels tough week after week, motivation can dip. A deload gives you a mental and physical break so you return to the gym feeling refreshed. There’s also something really refreshing about picking up lighter weights that feel easy. Enjoy it!

How much lighter should you lift during a deload week? 

Deload weeks can be achieved by reducing your weights, reps, or workout intensity, or by combining all three. A common recommendation is:

• Reduce weight to 40–60% of what you’re used to, or

• Cut your sets and reps in half, or

• Lower your RPE (Rate of Perceived Exertion) to around 5–6/10

You should finish each session feeling like you definitely could have done more. Deload workouts are easy breezy compared to when you’re challenging yourself. It’s about moving without pushing.

Optional deload weeks feature throughout Strength with Kayla, where the reps and sets are slightly lower than usual. You don’t have to do any math - it’s already in the app for you. If you’re feeling strong, feel free to use these weeks of reduced reps and sets to lift heavier instead.

Example of a deload:

If you normally squat 50 kg for four sets of eight, your deload week might involve squatting 30 kg for three sets of eight. 

There’s no single “perfect” method with this. The best deload is the one that leaves you feeling recovered by the end of the week.

How often should you have a deload week?

Once you’re in a good rhythm with your strength training, most lifters benefit from deloading every 4–8 weeks, depending on:

• The intensity of your program

• Your training experience

• Your recovery, sleep and stress levels

• Signs of accumulated fatigue (poor performance, aches, low motivation)

In Strength with Kayla, you’ll notice the reps and sets are slightly lower in every third week of your training to help you recover well, lift with great form and set up your next progress phase. Listen to your body and do what you need during these lower-volume weeks! If you’re feeling great, try lifting heavier since the reps are reduced. If you’re fatigued, enjoy the reduced reps and go for lighter weights.

The art of training smart 

Deload weeks aren’t a sign of weakness or laziness - they’re a smart lifting strategy used by athletes at every level. By intentionally backing off for a short period, you create the space your body needs to grow, adapt and come back stronger.

So if you’ve been pushing hard for a few weeks, struggling with fatigue or chasing new PRs, a deload might be exactly what you need.