What is a deload week in a six-week progressive overload plan?

• A. A week with reduced intensity/volume to allow recovery
• B. A week of maximal loads to push adaptation
• C. A week with no training and complete rest
• D. A week that focuses solely on flexibility and mobility

Answer: (C)

A deload week is a planned period of reduced training stress to allow recovery and adaptation during a progressive overload cycle. After weeks of increasing load, you dial back intensity and/or volume for a week, so muscles, joints, and the nervous system have time to repair and consolidate gains without losing the training habit. It still involves training, but with lighter weights, fewer sets or reps, or fewer training days, while keeping movement patterns in play. This isn’t a complete rest week, and it isn’t solely about flexibility work; the goal is controlled recovery that supports continued progression.