Tuesday, March 21, 2023


Weekly column by fitness expert Cashel Hayden for the Waterford News & Star, in association with Kingfisher Fitness Club


SOMETHING I feel isn’t spoken about quite regularly when it comes to discussing the topics within the fitness industry. Are we giving ourselves an adequate chance to recover from our training? While it is often the focus to make sure we are actually training consistently and in an efficient manner, it is also important to focus on how we choose to recover from the work we so diligently put in!

So what can we do to help manage this and avoid the risk of burning out and losing our momentum. Here are two useful methods of managing this, the former will be referred to as a de-load – this essentially means taking a brief break from training where we take an extra few rest days until we feel re-energised and ready to go again. The other method here can be referred to as a de-volume. This is where we simply reduce the volume and intensity of our training. Essentially one set of each exercise is a good place to start here, while also making sure we are not training all the way to failure. This technique can be helpful for those of us who don’t want to lose their gym routine!

Both methods can be very conducive for recovery and can even be pre-planned to occur within a given number of weeks. For example, we can schedule a de-load or de-volume every 10 weeks to try prevent burnout and effectively manage our recovery as a by-product. This time away will help us wash off any fatigue we have built up over a certain number of weeks as we are continuously progressing and challenging our bodies.


Some signs that you might be due a de-load!

I think it is important to firstly clarify that I am recommending the following reasons on the basis that we are getting adequate sleep each night and consuming a nutritious diet relative to our goals. These two factors alone can be the root of fatigue if not managed. Some signs that you may be due a de-load might include a noticeable reduction in strength and an overall reduction in performance each session. We might also become a little more irritable, while also struggling with things like our motivation and enjoyment of training. Sleep can also be affected here where we may find it a little harder to achieve the same quality of sleep.

If this sounds like you and you’ve been training consistently for a number of weeks, this might be something worth considering. Even just getting into the gym for a de-volume and doing one set of each exercise can help here, especially for those like myself who don’t like missing a workout!


If you’re tired, learn to rest not quit!”


Lastly, I would also like to clarify that I am not a registered dietician. All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals. The advice given is not designed to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

I hope someone out there found some of this information useful here, just some food for thought. For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on instagram @coachedbycashel_ or by email – [email protected]

By Cashel Hayden
Contact Newsdesk: 051 874951

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