How to Know When to Rest/Deload (Without Falling Behind)
Most people think progress comes from pushing harder.
More reps. Heavier weights. Extra sessions.
But the real secret to long-term progress, especially when you’re dealing with pain, fatigue, or stress, is knowing when to back off.
Let’s talk about deloads, complete rest, and a lesser-known approach called intuitive training, and how each one can help you keep making progress without burning out or breaking down.
Deload: A Strategic Slowdown
A deload is a short, planned reduction in training intensity, volume, or frequency.
It’s not a free pass to stop training. It’s a way to stay in motion, while reducing stress on the body and mind.
Most people deload every 4–6 weeks, or after a particularly demanding phase of training. It usually lasts about 1 to 2 weeks.
What it looks like:
Lifting 40–60% of your usual working weight
Reducing total sets or reps
Training fewer days per week
Prioritizing movement quality and mobility
Avoiding failure or maximum effort sets
It’s the reset your body often needs before it can level up.
Complete Rest: The Full Reboot
Sometimes, a deload is not enough.
When pain is building, energy is tanking, or life is just chaotic, it might be time to step away completely.
Complete rest is time off from all structured training or intentional exercise, allowing full recovery of your muscles, joints, and nervous system.
It could be just one day. Or several.
What it looks like:
No lifting, cardio, or structured gym sessions
More casual movement: walks, light stretching, low-stress play
More time dedicated to sleep, nourishment, and decompression
Important note: You won’t lose as much progress as you fear.
And you can always ease back into training if you’re feeling better halfway through the break.
When to Pull Back: A Streetlight System
Think of your training status like a streetlight.
Each color represents a different level of readiness and guides how you should approach the next few days of training:
🟢 GREEN LIGHT – Keep Training (with tweaks)
Life is busy but manageable
You’re slightly tired or sore, but nothing unusual
Training feels fine once you get going
No pain, just standard fatigue or DOMS
What to do: Stick to your plan, but consider adding extra warm-ups, reducing intensity slightly, or skipping accessories if needed. Recovery strategies matter more here.
🟡 YELLOW LIGHT – Deload
You’re feeling unusually fatigued or drained
Progress has plateaued or dipped
Aches or pains are showing up in multiple areas
Motivation is low, focus is fading
What to do: Take 1–2 weeks to reduce volume, intensity, or frequency. Focus on technique, mobility, and quality movement. Let your nervous system and joints catch up.
🔴 RED LIGHT – Complete Rest
Pain is worsening or showing up more often
You're feeling impulsive, reactive, or emotionally tapped
Sleep is disrupted, stress is high, or life feels chaotic
Training sounds overwhelming
What to do: Step away from structured training for at least a day or two. Go for walks, sleep more, eat well, and just breathe. Full rest creates space to reset and come back stronger.
The Third Option: Intuitive Training
This is where it gets fun.
As you get more experienced, you don’t always need to follow a rigid plan.
Instead, you can lean into intuitive training — a self-regulated approach that adapts to your energy, stress, and life demands in real time.
You still have a training plan. You still train hard. But you give yourself the freedom to shift sessions around based on how you feel.
The benefits
Respects your real-world stress (work, sleep, family)
Prevents burnout from forced training on low-energy days
Opens space for spontaneous rest or deloads
Allows bigger pushes on high-energy days
The risks
Easier to avoid the hard stuff
Can lead to inconsistent progress if discipline is lacking
May reduce exposure to important training stimuli
Bottom line: intuitive training only works if you know your body well, and you’re honest with yourself about effort and consistency.
Final Thought
Seneca once wrote:
“They rob present ills of their power who have perceived their coming beforehand.”
Translation?
If you can anticipate the need for rest, recovery, or a rhythm shift before things fall apart, you’ll stay ahead of the curve.
So, instead of feeling guilty for backing off, start viewing it as a powerful tool in your training toolbox.
It’s not weakness. It’s wisdom.
