Fitness
Deload Strategy
A deload strategy temporarily cuts training stress to clear fatigue before the next build. Plan them on schedule or when performance and recovery metrics slide.
A deload strategy is a planned reduction in training stress—lower volume, intensity, or both—for about a week to dissipate fatigue and protect joints before the next build. Reactive deloads trigger when performance, sleep, or HRV trend down; scheduled deloads land every four to eight weeks in hard blocks.
Deloads are not vacations: keep movement quality and light technique work.
Common questions
-
Should you deload by cutting volume or intensity?
Most lifters cut volume 30–50% while keeping some moderate intensity for skill retention. Endurance athletes often reduce duration first; keep a few short quality touches.
Related terms
Put Deload Strategy into practice
Ohga connects nutrition, fitness, focus, and habits with an AI copilot that learns your patterns. Join the waitlist for early access.