This depends on the intensity of your training, Farah says. “For example, if you’re training four-six times a week at a high stress level, you might want to think about a deload week every eight-ten weeks. For someone who takes things lighter or only trains a few times a week, they can probably leave it longer before needing time off.”

Ensuring that you have the right recovery habits for your body on a day to day basis will mean you can probably extend the amount of time you need to leave between deloading weeks. “If you’re having sports massages, getting enough sleep and focusing on nutrition, then your body might be recovering really well by itself. But if you find that you are getting joint stiffness, you’re getting weaker or feeling less fit, it could be a sign that your body needs some down time,” Farah explains.

Rest days: can a deload week help you become stronger?