Episode 19: When to Deload Your Workouts
Deloading your workouts allows your body to catch up on recovery while resensitizing your muscles to training. It can also help relieve the symptoms of overtraining and reduce your risk of injury.
Hey there 👋 I'm personal trainer Jayd Harrison, and in this episode, I explain the concept of 'deloading,' which is a period of training where you reduce the intensity of your workouts to prevent over-training syndrome.
Over-training syndrome occurs when your body cannot keep up with the damage caused by intense workouts, which leads to slower recovery, decreased performance, and a higher risk of injury.
I cover how to tell when your body needs a deload period by noticing the signs of over-training, which include:
recurring aches and pains
decreased performance during workouts or competitions
feeling unmotivated to train
feeling like you need more sleep or rest than usual
tightness in the muscles that doesn’t seem to get better
an erratic appetite (sometimes you feel super hungry, other times you may have no appetite at all)
trouble sleeping (even though you feel tired all the time)
If you start to notice the signs of overtraining, consider planning a deload period in your training by reducing your workout intensity by 40-50%. You can even take a week off from training altogether (or longer, depending on the severity of your overtraining syndrome, you may need as long as a month to deload. This allows your body to heal and become resensitized to the training stimulus, leading to better gains in the long run.
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ABOUT ME
Hey there! 👋 I’m Jayd Harrison (Jaydigains), and I’m a personal trainer and health coach. I help people build muscle, burn fat, and clean up their diets with my online coaching programs. Check out some of my coaching videos on Youtube, or join me live on Twitch and follow on social media:
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