Fat Loss Isn’t Always a Grind: My Deload Week Experience
Week 5 of my Weight Loss Series taught me something big — rest is progress.
For weeks, I had been pushing through my workouts, hitting every lift, and staying consistent. But recently, I started feeling a shift — not in my discipline, but in my body. My recovery slowed down. My lifts felt heavier. I was still showing up, but not getting stronger.
So instead of forcing it, I made a decision I used to avoid…
I took a Deload Week.
What Is a Deload Week?
A deload is a structured recovery phase — not quitting, not slacking, but intentionally pulling back on training intensity so your body can absorb the work you’ve already done.
Every time we lift, sprint, or push through circuits, we create small amounts of stress on the body that’s how we get stronger. But too much stress without enough recovery? That’s how we hit plateaus, burn out, or worse, injury.
“You don’t build strength by going hard every week. You build it when you recover.”
During a deload, you give your nervous system, joints, and muscles the time they need to catch up. It’s how you train smarter , not harder.
How I Structured My Deload Week
Instead of my usual heavy leg and upper body sessions, I made a few intentional changes:
1. Reduced Weight & Volume
Dropped my lifts by about 10–20%
or
Shortened sets and reps (e.g., 3x10 → 3x8)
2. Longer Rest Periods
1–2 minutes between sets instead of 30 seconds
Focused on control and breath between movement
3. No Post-Lift Cardio
Normally I’d finish with jump rope
This week: light outdoor walks — about 2 miles, no pressure
4. Mobility & Core Work
Ankle and hip mobility drills
Core stability and slow bodyweight control
“Sometimes low-impact cardio is exactly what your body needs to recover and feel stronger.”
What I Learned From Slowing Down
This week forced me to listen.
When you’re used to chasing numbers or progress photos, slowing down can feel uncomfortable. But this week reminded me that strength is not just physical — it’s awareness.
I used this time to refine my form, check my posture in squats, and reconnect with the basics. I learned that training with intention builds more confidence than constantly chasing PRs.
“Train with intention, not ego.
The Results: Stronger Than Before
After my deload, I came back sharper — both mentally and physically.
My back squats at 105 lbs felt smoother. Split squats felt more stable. My bench press was cleaner, and my energy was higher.
Sometimes progress doesn’t show up as heavier weights or a smaller waistline. It shows up as:
Better control
Less fatigue
More excitement to train again
How to Know You Need a Deload
If you’ve been feeling:
Constant soreness or fatigue
Lack of motivation
Heavy, sluggish workouts
Slow recovery or joint discomfort
…it might not be “falling off” it might just be your body asking for a reset.
My Takeaway: Rest Is Still Progress
I now schedule a deload every 5–6 weeks of training.
It’s part of my plan — not a punishment. It keeps me consistent long-term and prevents burnout.
After a deload, I transition into what I call my Reload Week — easing back into heavier training with better form, more mobility, and stronger focus.
“Progress isn’t always about doing more. It’s about coming back stronger.
Final Reflection
If your workouts feel heavier or your motivation is dipping that’s not failure. That’s feedback.
Your body is asking for recovery.
And when you honor that, you don’t lose progress you build longevity.
So if you’re in your own Fat Loss or Strength Cut phase… don’t skip the deload.
It might be the missing piece that helps you feel like yourself again.
