Fitness and fatigue
Each session adds fitness, which builds slowly and fades slowly, and fatigue, which builds fast and clears fast. Readiness is roughly the gap between them. Try changing the load and the number of easy days before a test.
When to deload
Many lifters reduce volume or intensity for a week every 4–8 weeks, or whenever performance stalls, sleep slips and joints ache. A deload keeps the habit but lets fatigue fall.
Do
- Cut sets by about a third to a half
- Keep the same exercises and some intensity
- Prioritise sleep and walking
Avoid
- Stopping completely for weeks
- Using the week to test maxes
- Ignoring warning signs until injured
Signs you need more rest
↓Performance dropsWeights that felt easy feel heavy for more than a week.
☾Sleep suffersTrouble falling or staying asleep after hard weeks.
♥Resting heart rate upHigher than your normal for several mornings.
☁Mood dipsLess motivation, more irritability.
Key takeaways
- Fitness shows up when fatigue clears
- Plan easier weeks before you need them
- Rest days are part of the programme
Sources
- Banister EW et al. A systems model of training for athletic performance. Aust J Sports Med, 1975.
- Bell L et al. Overreaching and overtraining in strength sports and resistance training: a scoping review. J Sports Sci, 2020.