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What is a deload

Fitness & Spa

Deload is the term for a planned period within a programme in which you would reduce the intensity and/or volume of your overall training for a one to two week stretch.

Within this period, you would still be doing the same lifts and sticking to the same diet, but with an overall lower amount of work. It is important to understand that any period in which you are taking time off to recover from an injury or illness is not a deload. This is because your body in this time will be trying to combat the illness or recover from the injury and not from the effects of training. What a deload does is help your body fight the built up fatigue from training.

Why deload?

When we train we put multiple systems within the body under stress. Over time, this can cause us to start to underperform and have undesired effects on our training progress.

We should add a deload to help these systems alleviate the stress we've put them through. The systems we are talking about are as follows...

  • Neuroloical (nervous system)
  • Endocrinoloic (hormonal)
  • Immunologic (immune system) 

A deload will also help the Central Nervous System (CNS) recover, which gets put under stress every time we workout.

Impact of a deload

We put our bodies through a tremendous amount of stress when we train, so without this break people tend to hit a plateau in their workouts or sometimes drop off the frequency of their training. The deload is implemented to help break through these plateaus or make sure that the progressive overload we put on our body continues increasing.

So, after one week of reining your training back, you’ll be hitting even heavier weights than before on a strength programme or adding in more volume for a hypertrophy or fat loss programme.

When and how to deload

Although it has been shown to be anywhere between every 4 to 10 weeks, 6 weeks seems to be a decent starting point if you aren't new to lifting and are training for hypertrophy.

In respect to new lifters, you could take this a little further and deload towards the 10 week mark within the first year of training.

If you are Olympic lifting or strength training however you should bring it down closer to the 4 week mark, as your body is going to be put under an increased amount of stress from the heavier weights.

So, if you are feeling like your progress has stalled, you're lacking motivation or the same weight has started to feel heavier to lift, then you may benefit from adding in a deload week. Don’t hesitate to speak to one of the Fitness Team, who will be happy to help you program in a deload.

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Temporarily closed from 21st March

We have taken the difficult decision to temporarily close the SnowDome from 21st March as we believe this is the right thing to do to protect the health and wellbeing of our employees and guests.

The SnowDome will remain temporarily closed until further notice.

Please refer to our website and social media channels for updates on re-opening.

We look forward to welcoming you back to the SnowDome as soon as it’s appropriate to do so.

Temporary Closure Relaxed Booking Terms & Conditions

For New Bookings (made from 21st March) - We want to reassure all our guests making future bookings, if the SnowDome is not re-open in time for your future visit, we will refund the entirety of your booking or provide a transfer to a later date of your choice.

For booking made prior to our closure on 21st March - We will contact you on a month by month basis as we asses the current situation with regards to our re-opening. Therefore, if you have a booking for May, we will contact you in the later part of the prior month - in April. And bookings for June, we will contact you in the later part of May and so on. You don’t need to take any action, we will contact you.

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