Can You Lose Strength Just From Taking a Week Off?

Life happens. Even the most avid gym-goers take a week off the gym every once in a while, whether it’s due to travel, illness or other demands. But how much damage can a short break do to your gains? Can you lose strength just from taking a week off? If you’ve ever asked yourself those questions, you’re not alone. It’s a common worry when you work hard and don’t want to undo your efforts. Perhaps you’ve even noticed that the first workout after a few days off feels tougher than usual. So, is that feeling in your head or has your strength disappeared overnight? RELATED: How Stretching Can Make You Stronger Before addressing those worries, it’s important to note that obsessing over every detail of your routine isn’t helpful. It’s the big picture that counts. That said, here’s what actually happens to your muscles when you stop lifting for a week — and how to take a step back without losing your hard-earned progress. How Fast Does Strength Decline Without Exercise? Here’s the bad news: Strength losses can start to occur rather quickly. But they’re not likely to happen in a week. And how fast they happen depends on a few key factors. “Muscle strength declines very quickly after stopping resistance training,” says Dr. Cory Rice, chief clinical advisor for Biote. “The magnitude of this decline is influenced by many things, including age, how long someone has been training and the duration of no training.” Rice adds that factors like your hormones and overall health status can also influence things. But if you’re otherwise healthy, you won’t lose much strength after a short break, says Ian Groves, certified personal trainer and managing director of Training Station. “Studies have shown that even after up to four weeks without resistance training, most people retain the majority of their strength, especially if they’ve been training consistently beforehand. It's only after about three to four weeks of stopping resistance training that noticeable strength losses start to occur.” In other words, if you’ve been consistent, you don’t have to worry too much about losing strength after just a few days off. But a month will make a difference. What Happens to Your Body When You Stop Lifting? Let’s break down what happens to your body when you stop lifting. The truth is, you might notice changes instantly. But they’re usually visual and mental — not a true loss of strength. “During a short break, the first noticeable change men will often see is the loss of the 'pump' or muscle fullness,” says Groves. “This happens because you're not training, so your muscles aren't holding onto as much glycogen and water.” Glycogen is a form of glucose. It’s stored in your muscle to fuel you during workouts. But when you don’t exercise, you don’t need as much of it and your muscles hold less of it. Groves adds that it's also common to feel mentally off when you stop lifting, especially if you're used to a strict training routine: “Some men may feel demotivated or even lost without the gym.” Now let’s suppose that a short break turns into several weeks off. Your performance starts to take a hit at that point. “Initially, you will have a rapid decline in strength and power,” according to Rice. “Next, you will start to develop muscle atrophy, or the thinning of muscle tissue which leads to a decline in muscle mass and strength.” Is It Easy to Regain Strength After a Break? There’s no need to panic though: Just because you lose some strength doesn’t mean it’s gone for good. And it’s usually easier to regain strength after a short break. “Rapid recovery can happen because of muscle memory, which triggers adaptations at the cellular level based on previous strength training regimens. This allows you to regain your strength more quickly,” says Rice. “Your body remembers how to perform exercises efficiently, and your muscles bounce back faster than if you were starting from scratch,” adds Grove. You might even see benefits from taking a week or two off the gym. “I’ve sometimes come back stronger after a short break,” notes Grove. “That extra rest allows your muscles and nervous system to fully recover — something that’s hard to get when training four or five times a week. And even if you do feel a bit off at first, most people return to full strength within a week or two of returning to training.” How to Minimize Muscle Loss During Downtime Want to take a break without losing progress? A few simple habits can help you preserve your gains no matter what life throws at you. Prioritize Nutrition Rice suggests taking a food-focused approach to maintaining your strength during a break: “Nutritional strategies, such as consuming adequate protein, can help mitigate muscle loss during a period of inactivity.” Try a “Deload Week” “If you're thinking about taking a week or two off, consider a deload week instead,” recommends Groves. “This means doing your usual workouts but with much lighter weights — between 40% and 70% of what you normally lift.” This gives your body time to recover but helps you stick to the habit of working out. You can also do bodyweight workouts at home during that time period. Don’t Get Too Stressed About It It’s also OK to fully rest. As Groves puts it, “a bit of downtime can sometimes help you come back feeling stronger and more motivated.” Stressing about it is counterproductive to your well-being. Yes, strength losses can happen if you stop training completely, but not overnight. A week or two off won’t erase your gains, especially if you’ve been consistent. You’ll likely bounce back faster than you think. You Might Also Dig:  How Often Should You Work Out?Six Workout Templates for the Time-CrunchedHow to Bulk and Cut the Right Way