Do deloads actually work?

Have you ever wondered if taking a short break from the gym could actually help you grow more muscle?

There’s been a lot of buzz around the idea of deloads—a planned reduction in training volume or intensity—to help your body recover and potentially boost results. But do deloads really work? And can you make gains by training less?

Let’s dive into what the latest research has to say.

What are deloads?

A deload is a short, intentional break in your training plan—typically lasting a few days to a week. It’s used to reduce fatigue, aid recovery, and in theory, re-sensitize your muscles to the training stimulus.

The concept is based on the idea that when you train continuously, your muscles adapt and gains start to slow. Some experts believe that a strategic pause could “reset” your responsiveness and potentially reignite growth.

Muscle re-sensitization: Why it matters

When you first start lifting, progress is often rapid. But as your body adapts, those gains taper off. This is where the theory of muscle re-sensitization comes in.

Research suggests that with ongoing training, the molecular signals that stimulate muscle growth become less active. However, taking time off may “re-sensitize” these signals, allowing for renewed progress when training resumes.

In animal models and some human studies, this effect has been linked to increased muscle protein synthesis following a rest period.

One pivotal 2013 study explored this by comparing continuous vs. periodic training. Participants who took 3-week breaks every 6 weeks showed similar hypertrophy compared to those who trained non-stop for 24 weeks. That sparked the question: could shorter deloads offer the same benefit?

The 2023 study on deloads

Coleman et al. (2023) published a study titled:

Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations Link to study

This study examined whether a 1-week deload, implemented mid-way through a 9-week training cycle, would improve muscle growth and strength in trained individuals.

Study design and methodology

  • Participants: 39 experienced resistance-trained adults
  • Training split: 2 upper-body + 2 lower-body sessions per week
  • Exercises: Smith machine squat, leg extension, straight-leg toe press, seated calf raise (notably lacking posterior chain work)
  • Reps & sets: 5 sets of 8–12 reps to failure with 2-minute rest intervals
  • Deload group: Took week 5 off entirely
  • Control group: Trained continuously for 9 weeks

Upper-body training was prescribed but unsupervised. Participants were asked to maintain regular dietary habits throughout.

Key results

  • Both groups saw similar hypertrophy results
  • The control group had slightly better strength gains (Smith machine squat and isometric knee extension)
  • Authors concluded a 1-week deload did not significantly enhance or impair muscular adaptations

The findings suggest that a short break doesn’t hurt your progress, but it might not provide measurable hypertrophic benefits in a moderate program either.

Study limitations and deeper analysis

While the study was well-structured, several important limitations deserve attention:

  1. No post-deload measurement: Muscle size wasn’t measured immediately after the deload, missing potential short-term re-sensitization effects.
  2. Volume discrepancy: The deload group completed 16 workouts vs. 18 in the control group. This raises the question of whether differences were due to rest or simply less training.
  3. High compliance blurred data: 96% adherence meant any minor missed sessions could equalize group volume, making outcomes harder to interpret.
  4. Low training volume: The study wasn’t designed to induce overreaching or accumulated fatigue—which is when deloads are most impactful.

Can deloads boost your progress?

This study didn’t disprove muscle re-sensitization. It simply didn’t capture it.

The authors claimed their data provided evidence against the value of deloads, but their methodology didn’t support such a strong conclusion. The lack of acute muscle measurement and the modest training stimulus limit its applicability.

Deloads likely offer the most benefit after high-intensity blocks, during periods of fatigue, or to prevent overtraining.

Takeaway: Are deloads worth it?

Yes—but context matters.

If you’re training hard and consistently, a deload can:

  • Help manage fatigue
  • Support long-term recovery
  • Prevent plateaus
  • Possibly enhance muscle re-sensitization

If your program is moderate and you’re feeling great, a deload might not change much. But the reassurance that you won’t lose gains during a short break is valuable.

Final thoughts

The 2023 study by Coleman et al. adds to the growing body of literature suggesting that deloads are safe and may have strategic value—but more research is needed to measure their full potential.

So, don’t fear taking time off when you need it. Smartly timed deloads can be part of a successful long-term training strategy.

For help structuring your next training cycle, explore 1:1 coaching or download the BiaFit App.