Deload week: what it is and when to take one? A deload week is a planned reduction in workout intensity or volume, often around every 4-8 weeks. Signs you need one include persistent fatigue, declining performance, or nagging aches. Active deloads, like light cardio, can help keep you moving. Did you know overtraining can increase injury risk by 50%? #beginnersgains #newbiegains #howlongtobuildmuscle #musclegaintimeline #realisticprogress