A deload is a planned recovery week — roughly every 6–8 weeks, or sooner if you notice two or more sessions in a row where performance drops, joints feel achy, or motivation is low. BulkForged suggests training at reduced weight (about half your normal working weight) for a week rather than skipping training entirely. Deload sessions are marked so they're never read as a regression — your real targets are left exactly where they were, so you can jump right back in at full weight once the week is over. If you just want to go lighter for a single day rather than a full week, the "Light day" option on an active workout does the same thing without starting a whole deload week.