Deloading- An Essential Piece of Your Fitness Plan as a Woman Over Age 40

A deload week is "a planned period of rest and recovery that’s designed to help you avoid the pitfalls of constant intense exercise." 

Deloading is important for women over age 40 who are lifting weights for various reasons:

Recovery & Injury Prevention
Join Health
Adaptation & Progression
Mental Health

De-loading guidance will vary based on the individual- their goals, training methods & other variables. 

Bottom line- de-loading is important- especially for those of you pushing heavy weights & lifting consistently & with a high level of intensity. Taking your reps, sets or weights down works. For many women in my program,  I would recommend doing this every 8-10 weeks, but some may need to do so more frequently. 

HOW TO STRUCTURE A DELOAD WEEK

DELOAD WEEK EXAMPLE: VOLUME

If volume is the variable you decide to reduce, this is how your deload week workout would compare to an original workout.

• Original workout: 3 sets of8-10 reps, covering 6-8 exercises

• Deload week workout: 2 sets of 4-6 reps, covering 6 exercises

DELOAD WEEK EXAMPLE: LOAD

• Original workout: 3 sets of 10 deadlifts, lifting 50 lbs

• Deload week workout: 3 sets of 10 deadlifts, lifting 25 lbs

DELOAD WEEK EXAMPLE: INTENSITY

• Original workout: 3 sets of 10 deadlifts, resting for 30-60 seconds between sets

• Deload week workout: 3 sets of 10 deadlifts, resting for 2 minutes between sets


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