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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Re-opening Thursday 6th August

We are thrilled to announce the SnowDome will re-open on Thursday 6th August.

Following the announcement on Friday 31st July, Snow Sports England have liaised with the government's department of digital, culture, media & sport (DCMS). The SnowDome has now been advised that indoor snow sport facilities are not affected by the recent announcement and therefore can re-open in accordance with the government’s guidance for indoor sports facilities.

Ice skating rinks are however affected by the latest announcement and therefore the ice rink, ice track and snow fun park will remain closed until further notice.

On this basis we are extremely pleased to announce that we will open the SnowDome on Thursday 6th August for all skiing, snowboarding, tobogganing, climbing and swimming. We look forward to welcoming you and your family back very soon!

SnowDome Fitness will remain open to members and is unaffected by this update.

Temporary Closure Relaxed Booking Terms & Conditions

For new bookings - 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.

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.

Please do contact Guest Services should you have any further questions at guestservices@snowdome.co.uk