Deload week here at Workshop as we round off the last 5 week cycle of our S&C program. Here’s a little bit about how and why we do it from the coaching team at Workshop!


In the most simple form, deload is a period of time used to recover from exercise or training. This doesn’t mean taking a full week off training, but a chance to ‘lighten’ it up a bit to assist with repair, recovery and a little extra rest. It may seem contradictory, but your body makes GAINS when you allow it the time to recover from training, not during the training sessions themselves.

When the coaches huddle together and program our 5-week terms at Workshop (or for any individual clients), we always plan deload weeks to prevent overtraining and fatigue, which can often be why we see a drop in motivation or a plateau in results.


  • From a programming perspective, we can deload in a number of ways:

  • Decrease the number of sets for each exercise

  • Use lighter weights or resistance

  • Decrease the reps

  • Increase the rest periods

  • Decrease number of training days

  • Decrease the time under tension

This isn’t about skipping training and hitting the beers instead! It’s about giving your body some extra love, care and time to feel its best.


Make the most of programmed deload weeks (at Workshop we take care of this for you so you don’t have to think about it!). We want you to use this opportunity to look at ways you can rest and recover in other areas of your life. Here are some examples:

  • Do some training for FUN! Head to a different class or find a way to exercise with friends.

  • Eat more GOOD food! Think colours, diversity, quality proteins, fats and carbs. Give your body the building blocks it needs to make gains and recover well.

  • Get to yoga - we have a beautiful class with Bec on Sunday evenings at Workshop.

  • Schedule quiet time. Meditation, walking (sans devices), breathing work, nature time.

  • Try to book a massage, float or treatment if you can.

  • Sleep more

Enjoy the rest of deload week and we look forward to ramping up in the next block! Bring it on.