When it comes to strength and muscle, you do lose it if you don’t use it, but not immediately. And the loss actually happens a lot slower than you probably think.
Research suggests it takes at least three weeks of inactivity for you to start losing muscle. Here’s some more encouraging news: it takes about a month for your strength to decrease significantly. While time off can feel like a big setback, that first workout or two back after a break – where you feel like you’re really struggling – is more about mental and physical acclimation than an actual loss of strength.
However, when it comes to aerobic exercise, that loss can happen a little more quickly. Research has found that after about two weeks off, running, cycling, swimming, or playing sports starts to feel much more difficult than when you were consistently moving. This difference could be due to the types of muscle fibers used for strength training vs. cardio activities.
And then there’s the age factor. The older we get, the faster we seem to lose it — with one big exception. According to Arnold Schwarzenegger’s Pump Club, the more consistent you are, the more your body will show you grace. People who consistently exercise tend to see less of a dropoff from their breaks — and your strength, muscle, and endurance bounce back quicker, too.
So the next time you’re sick or on vacation, don’t worry if you cannot exercise as you usually do or want some time off. Just remember that if you are consistently making time for workouts, your body will be more resilient and able to withstand the times when you simply can’t get it done.
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