How Deloading Can Help You Maximize Your Vacation Workouts

benefits bodybuilding strength training Feb 06, 2023


I just came back from a weeklong vacation with my bride. We were in Miami, and we got to see some family. One bane of my existence is planning my training during a vacation. Huh? Yes, I train even on vacation. My wife actually plans the vacations, but one caveat is that there is a gym… er, a fitness center. I start every vacation morning training early so we can enjoy breakfast together.
This time, I’ve been heavily burned out from taking care of my father-in-law who lived with us because of health issues, and I work from home, so I gladly took care of him. My local clients train at my home studio, so it worked out for both of us. A month had taken a toll on us as a family, but we have got to take care of family. 

So, this time I promised I would stay out of the gym. My training has been very aggressive as of late. I’m focusing on beating my personal bests for the squat, bench, and deadlift. All while keeping my weight at a reasonable level. It’s working but I need a fourth week deload when focusing on strength. My promise to stay out of the gym lasted probably under 24 hours. So I deloaded this past week. I set a timer for 30 minute workouts, 10 minutes to get to the fitness center, 10 minutes to get back. That was my cardio. The entire week was spent walking sightseeing, beach walks with my honey, and just having a good time.

When you’re on vacation, it's difficult to find the time and motivation to work out. But taking a break from your normal routine can actually be beneficial for your body. Deloading, or the practice of temporarily reducing training intensity or volume can help you recover faster and maximize the effects of your workouts while on vacation. Let’s look at why deloading is essential for getting the most out of your vacation workout routines.

What Is Deloading?

Deloading is a valuable tactic that athletes used to reduce stress on their muscles, joints, and bones so they can recover from intense exercise. It is done by cutting back on the number of sets and reps you do during each workout, as well as reducing the amount of weight you lift. This allows your body to rest and heal between workouts, making it easier for you to push yourself harder when it comes time to train again.

Benefits Of Deloading During Vacation

For people who are serious about their physique goals, taking a break from their usual workout routine can be daunting. However, there are many benefits to deloading during vacation that make it worth considering. For starters, deloading helps prevent overtraining syndrome (OTS). In a nutshell, OTS occurs when an athlete trains too hard without allowing enough time for recovery in between workouts. This can lead to fatigue, decreased performance, feeling blah in training, and even injury if left unchecked. By deloading, you’ll give yourself enough down time between workouts so that your body has ample opportunity to recover before pushing itself hard again. Besides helping prevent OTS, deloading also allows you to focus more intently on form and technique with lighter weights during your workouts. When lifting heavier weights, proper form often goes out the window in favor of brute force—and this can lead to poor posture and improper muscle activation that can cause injury. By deloading during vacations, however, you will have more energy and focus available for improving form and technique with lighter weights instead of relying solely on heavy lifts for gains.

The fitness centers that I have used normally don’t have free weight barbells or dumbbells that go up to 50+ pounds, making this an ideal week to deload with lighter weights. I will still do my movements, but pair them together with a lower body exercise and an upper body exercise. But, I use only the exercises that I have been using at home. Obviously, I won’t be able to do certain exercises because of the limits of the fitness center, but I get the benefit of the exercise movement pattern done lightly.


Taking a break from your regular workout routine doesn’t have to mean sacrificing progress or gains; in fact, deloading while on vacation can help maximize the effects of those workouts by allowing your body time to rest and heal between them without having to stop exercising altogether! By incorporating some lighter weight training into your vacation routine along with proper nutrition and plenty of restful sleep every night (yes, even when you’re on vacation), you will come back home feeling refreshed while still maintaining all the progress you made while away.