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Updated: Feb 13

Strength training is an essential component of a well-rounded fitness routine. Regular strength training helps increase muscle size and strength, improves athletic performance, and enhances overall health and well-being. However, engaging in intense strength training without proper rest and recovery can lead to injury and burnout. Deload periods play a crucial role in preventing these negative outcomes and ensuring optimal training results.

What is a De-load Period?

A de-load period is a planned reduction in the intensity, volume, or frequency of training. It is a short break from regular training and is typically implemented every 4-6 weeks. The goal of a de-load period is to give the body a chance to recover and adapt to the stress of training while preventing overuse injuries and burnout.

Benefits of De-load Periods

1. Improved Performance

A de-load period can help improve performance by allowing the body to recover and adapt to the stress of training. By taking a break from the usual intensity, volume, and frequency, the body can recharge, leading to improved performance and greater gains in muscle size and strength when training resumes.

2. Reduced Risk of Injury

Strength training, especially when performed at high intensity, can put a significant amount of stress on the muscles, joints, and connective tissues. Over time, this stress can lead to overuse injuries and burnout. De-load periods provide the body with the necessary time to heal and recover, reducing the risk of injury and burnout.

3. Better Mental Health

Training at high intensity and volume can be mentally draining, leading to burnout and decreased motivation. De-load periods provide a break from the demands of training and can improve mental well-being and reduce the risk of burnout.


De-load periods play a critical role in optimizing strength training results and preventing negative outcomes. By reducing the intensity, volume, and frequency of training, de-load periods provide the body with the necessary time to recover, adapt, and perform at its best. So, be sure to incorporate regular de-load periods into your strength training routine to reap the many benefits of this essential component of fitness.

Mukai is a former NCAA track & field athlete, Professional Muay Thai fighter, Professional MMA fighter, Muay Thai & Kickboxing instructor, Health & Fitness Coach, Sales, Branding & Marking specialist, and serial entrepreneur! He has worked with over a thousand clients in a 1 on 1 and group setting, ranging all the way from everyday health and fitness enthusiasts to professional NHL players like Jesse Puljujarvi and Kyle Turris and a myriad of UFC fighters and other world class athletes.

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