The Hidden Power of Recovery Weeks

You don’t build strength while you're training—you build it during recovery.

Recovery weeks (also known as "deload" weeks) are intentional pauses in your training intensity that allow your body to fully rebuild, reduce stress load, and come back stronger. And yet, so many women skip them out of guilt or fear of losing progress.

Let’s set the record straight.

Why Recovery Weeks Matter

• Prevent burnout and plateaus by giving your muscles time to fully repair

• Reduce systemic stress, inflammation, and injury risk

• Support hormone regulation—especially cortisol, estrogen, and progesterone balance

Signs You May Need a Deload Week

• You’re sore all the time, even after light workouts

• Sleep is off, cravings are up, and motivation is low

• You feel weaker or more sluggish than usual

What a Recovery Week Can Look Like

• Reduce weight lifted (~50–60% of normal loads)

• Swap 1–2 lifting sessions for mobility, yoga, or walking

• Keep moving—but with intention, not intensity

Cycle-Friendly Recovery Timing

• Luteal Phase (especially Days 21–28): Best time to deload, as recovery and stress tolerance drop

• Post-Competition or PR Cycle: Your nervous system needs time to come down

Remember: taking a step back is often what allows you to leap forward.

Next Up: Creatine for Women—What the Research Actually Says

One of the most studied supplements in fitness—and one of the most misunderstood for women. Let’s change that

Got questions? Hit reply and let me know!

To strength, science, and success,
Keri Walter
Founder, Built for Her

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