I talk a lot about working out. What to eat, how to move, how to push your limits. But something I haven’t talked about much is this: deload weeks—and why they’re essential if you want to train smarter, stay consistent, and avoid burnout.
What is a Deload Week?
In simple terms, a deload week is a planned recovery period. Instead of stopping your workouts completely, you intentionally lower the volume, intensity, or load of your training for a few days to give your body and nervous system a break.
This doesn’t mean being lazy. It means being smart.
At 321 Wellness in Grand Haven, we coach busy parents, professionals, and athletes who want to stay strong and injury-free—and that requires learning how to recover as hard as you train.
My Ideal Weekly Schedule (And What Really Happens)
In a perfect world, my training looks like this:
3 days on → 1 day off → 2 days on → 1 day off.
But I’ll be real with you: most weeks, it’s not that clean. I have two kids, a business to run, and a full plate like so many of our members. So I aim for 4–5 workouts per week, and I always build in at least one intentional recovery day.
And when I’ve been following a hard program—whether that’s a strength cycle, CrossFit-style metcons, or high-skill progressions—I still come to the gym during deload weeks. I just scale it down.
How I Handle Deload Weeks at 321 Wellness
During a deload week, here’s what I typically do:
- Use lighter weights (50–60% of usual load)
- Reduce reps or rounds
- Skip high-impact movements (hello, box jumps)
- Focus on form, mobility, or slower tempo work
- Swap out a metcon for a long walk, sauna, or active recovery session
Sometimes I’ll join a class and modify. Sometimes I do a 20-minute flow by myself and stretch. The point is: I still move, but with intention.
Why You Shouldn’t Skip the Gym—Even When You’re Tired
You don’t always need more intensity. Sometimes, you just need more consistency. That’s what deloading gives you. It keeps your habit strong and your body fresh. You avoid injury. You keep progress going.
And if you’re the type of person who gets anxious not working out (guilty!), this is the perfect middle ground.
Final Thoughts: You Don’t Need to Be Perfect—Just Smart
If you’re a busy professional or parent trying to squeeze in workouts, remember this: you don’t have to crush it every time you walk into the gym.
Training smarter sometimes means showing up, scaling back, and still getting the win. That’s what we teach at 321 Wellness.
Ready to Train Smarter?
Come train with us in Grand Haven. We’ll help you build a plan that includes the hard work and the recovery.
👉 Book your free consult here or DM us on Instagram @321wellness_ghfit