Are you pouring your energy into intense gym sessions but finding that your hard work isn’t translating into the visible results you were hoping for? According to an accomplished physician with a remarkable background in competitive powerlifting, a brief but intentional period of rest might be exactly what your body needs to overcome that frustrating plateau and reignite progress.
Dr. Shernan Holtan, a distinguished hematologist, dedicated researcher, and mother of two, has combined her passion for medicine with a decade-long commitment to weight training. Her lifestyle exemplifies discipline and balance: she begins her mornings well before dawn, arriving at the gym by 5:30 a.m. for a focused hour of lifting before transitioning into her demanding role as chief of the blood and marrow transplant division at Roswell Park Comprehensive Cancer Center. Despite her packed schedule, she has sustained steady progress and avoided burnout—accomplishments she attributes to a carefully timed strategy of intentional recovery.
Her primary secret for maintaining consistent gains and preventing exhaustion is deceptively simple yet deeply effective. Every four to six weeks, Dr. Holtan deliberately reduces the intensity and volume of her workouts, allowing her body the opportunity to rest, replenish, and adapt. This practice, she explains, gives tired muscles the chance to rebuild stronger than before. As she described in an interview with *Business Insider*, “You have to grant yourself permission to pause. Step back, reduce the load significantly for a week, and let your body fully absorb and recover from the stress it has endured so that it can restore, repair, and prepare for the next challenge.”
In the fitness community, this structured and evidence-supported recovery interval is widely recognized as a *de-load week*. The purpose of this recalibration phase is to prevent training stagnation, safeguard against injuries caused by overtraining, and enable long-term strength and muscle growth. Both elite competitors and recreational gym-goers can benefit from its effects. By intentionally alternating periods of rigorous training with phases of restorative rest, individuals allow their muscles to adapt to progressive overload while maintaining enthusiasm and consistency in their workouts.
At its core, effective strength training is not merely the act of pushing one’s physical limits. It is also an intelligent biological process that involves two equally important phases: exertion and regeneration. Muscles are stressed and broken down during exercise, but the actual improvements—such as hypertrophy and strength gains—occur during rest. Without adequate recovery periods, even the most disciplined routines can backfire, leading to stagnation, fatigue, or injury. Providing the body with sufficient energy through proper nutrition—particularly adequate protein and overall caloric intake—amplifies these restorative mechanisms and ensures that the comparatively quiet moments of recovery are when true transformation occurs.
Dr. Holtan encourages athletes and casual exercisers alike to think of progress as the result of incremental improvements rather than dramatic bursts of effort. Instead of pushing to exhaustion or chasing immediate outcomes, consistent, minor adjustments build the foundation for long-lasting success. “It’s about the small refinements—the slight increase in weight, the addition of a few extra repetitions,” she explains. Over weeks and months, this steady approach, punctuated by strategic recovery periods, allows the body to reset physiologically and mentally while sustaining upward momentum.
A de-load does not necessarily mean complete inactivity, although it can. Many people choose to take a total break from structured exercise during vacations or holidays, using the time for full physical and mental decompression. Others prefer to remain active through lighter workouts, gentle movement, or lower-intensity routines. The essential point is to diminish training stress enough for the body to recover fully.
The timing of a de-load week is not a one-size-fits-all prescription; it depends on the intensity, frequency, and goals of one’s training. Coaches often recommend that individuals who train three times a week take a shorter rest—perhaps a couple of days—every several months, while athletes who train five or more days a week may benefit from more regular or extended de-load periods every month or two. Dr. Holtan personally follows a cyclical pattern: she maintains a specific training goal, such as improving a targeted lift or rep range, for approximately four to six weeks, then schedules a recovery week before adjusting her focus and beginning the next training phase. This approach, rooted in the principles of *periodization*, enables her to avoid plateaus and maintain enthusiasm throughout years of consistent lifting.
For example, she might dedicate several weeks to progressively increasing her one-rep max on the deadlift, squat, or bench press, focusing on lifting heavier weights with proper form. After a de-load week, she transitions to a phase that emphasizes higher repetitions with more moderate loads, developing endurance and maintaining joint health before returning to heavier work. This nuanced rhythm of challenge and recovery prevents overtraining and keeps motivation high.
Equally important is the art of listening to one’s body. Subtle signals—such as waning enjoyment, persistent soreness, lack of energy, or difficulty completing a usual workout—can be valid indicators that it’s time to rest. Taking an extra rest day or a short de-load phase at these moments can replenish both physical and psychological reserves. Dr. Holtan summarizes this balance succinctly: “I exercise every day, but I’m not doing something extreme every day.” Her philosophy underscores a crucial truth of fitness—that sustainable improvement lies not in relentless exertion but in disciplined consistency paired with intelligent recovery.
Ultimately, incorporating de-load weeks into a training routine is not an admission of weakness but an expression of wisdom. Rest, when used deliberately, becomes part of the overall plan—a strategic tool that prepares you to return to the gym stronger, more focused, and better equipped to continue the upward trajectory of progress.
Sourse: https://www.businessinsider.com/boost-your-gains-deload-week-powerlifting-doctor-tips-2025-12
