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What Happens When You Stop Working Out

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Rating: 4.0; Vote: 1

How fast will you lose muscle and gain body fat if you take a break from the gym? How long will it take to get back to where you were before you stopped exercising? Will you be able to regain lost muscle easily due to muscle memory? If you're thinking about any of these questions then watch this video to get a clear idea of exactly what to expect week by week and month by month if you stop working out. So let's start with the most obvious, you will lose muscle. This is because your muscles will decrease in size if you dont regularly expose them to the amount of stimulation that they require for maintenance. Muscle costs your body a fair amount of energy to maintain so if you stop lifting weights or using your muscles for calisthenics your body will in a sense become very tempted to save that energy by getting rid of some of that muscle. Unfortunately, the research on exactly how quick you'll lose muscle mass is a little mixed. Some studies suggest muscle atrophy occurs within just two weeks of detraining(1) Others suggest that atrophy is more likely to occur within three to six weeks(2) And the main reason why the results are so mixed is that there are a number offactors that influence how fast you'll lose muscle. Examples include your protein intake, the number of calories you eat on a daily basis, and your general activity levels throughout the day aside from exercise. Another thing that further complicates the situation is the fact that muscle glycogen stores are lost very quickly when you stop exercising(3) In case you don't know, After you eat carbohydrates they're broken down and stored in your muscles as glycogen and they're stored along with a fair amount of water. so when you stopworking out and your muscle glycogen stores go down, your muscles will visibly shrink since there will be less water retention inside of them. This isimportant to take note of because when scientists measure muscle loss, they look at things like fat-free mass, lean body mass, and fiber cross-sectional area. They do that with medical tools and tests like muscle biopsies, DEXA scans, or MRI's. But the problem is, even though thesemethods are useful, they are affected by the number of glycogen stores within a muscle. In other words, when you have less glycogen in your muscles, the measuring methods that we use will interpret that as lost muscle mass. When in reality, what happened was that you simply stored less glycogen and water within your muscles. And thats why we have to take studies that measure muscle loss with a grain of salt. On top of that like I mentioned if you maintain a sufficient protein and calorie intake, it'll take longer to lose muscle than if you deprive yourself of both. Low calorie and low protein diets will definitely accelerate muscle loss. However, as a rule of thumb, you can safely assume that true muscle loss will start to happen after about three to four weeks of not working out. Now The second thing that'll happen is you'll lose strength. Since detraining causes muscle loss, it's not surprising that it also decreases your strength. After all, there's a strong link between muscle mass and strength. For example, one study found a strong relationship between chest size and bench press strength(4)And in powerlifters, there's a 86 to 95% correlation between fat-free mass or in other words muscle mass and performance with the major lifts like squats, deadlifts, and bench press. (5)So muscle mass and strength are very closely connected, and luckily we have a systematic review involving over 27 studies that can help us understand how fast you'll lose strength after detraining(6) This review found that maximum strength levels can be maintained for up to 3 weeks after stopping resistance training. After that, you'll start experiencing a gradual decline in your strength and the rate of strength losses will accelerate even more between 5 to 16 weeks after stopping exercise. (7) So, its not that big of a deal in terms of strength if youre forced to take just a few weeks off due to something like an injury or you being busy with work or exams. Andit's also true that taking a few weeks off doesn't impair long-term strength gains. This can be seen clearly in a study where participants either trained for 24 consecutive weeks or alternated between six week periods of training and three-week periods of no training(8) Andas you can see in the graph from the study, there was very little difference in strength gains over the long run between the two groups(9) So bottom line taking a few weeks off won't hurt strength too much but when those few weeks turninto a month or longer that's when you have to start worrying. Luckily one beneficial side effect of stopping your workouts is that you'll be able to take advantage of Muscle Memory
Date: 2021-12-23

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Comments and reviews: 10

WOO
The first time I started to gain muscle in the first January, when it starts my weight only 54 kg, and then I train until February and I gain muscle until my weight becomes 67 kg, and now I stop training BCS the mass gainer is a bit expensive to me, and I need to save money for another thing. the thing that makes me gain so much muscle for a bit fast is because of mass gainer and daily workout. we don't need to take lift dumbbells 100x per day but you just do once a week, no that's totally wrong, if u can do 20x a day just do it, but with consistency, and one thing for me, a great time to do a workout is in the afternoon, and don't forget to eat, I still eat 5x a day min with a snack or if u can do 6x-7x max a day it is more way better
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Miika
I usually lose all my muscle and strenght in 10 days. If i do not train for 3 days, i start to feel uncomfortable with the weights. After a week off, i clearly see a big difference in strenght. Like 20 pounds in a week. Crazy! I eat very clean but still enough. 3300 kcal/day. I am 22 yrs. I have to train every other day in order to maintain my sttenght/endurabce/muscles. I lose my muscles and strenght super fast.
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Tsalou
3 months away from going 4 years of not exercising, partly because of obligations but mostly depression. Pull ups went from 18 reps max to 5. All weights on exercises down to about 60% and tiredness occurs after half a workout plus lots of yawning. Be consistent cause it feels like starting from scratch after long inactivity: (
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chris
I stopped working out when the schools closed and the sports shut down in March of last year. I was the skinniest guy, because all I did was play basketball, but I always had bad eating habits and now that I've taken a year off, I'm really out of shape and in a bad place mentally. I'm trying to start all over again.
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Floris
Thanks man, this video helped me get motivated again. All the gyms are closed in Holland and this dipped my motivation a lot. Started my training again tofay, afters a 6 week period of not working out. But I worked out 2 to 3 times a week for about 2 years. So I think my body knows what to do again: )
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necrionos
gyms are shut down since november and outside its around freezing point the entire time mixed with rain and storm. so i basically spent 3 month on the couch aside from some weight lifting at home. i think i aged at least 10 years during this time at least when it comes to running, biking, hiking.
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Livingston
Thanks, no wonder my personality completely changed. I hate that my gym is closed. I simply hate working out at home or going for a run at the park. I can't wait until they reopen the gym. I'm trying to develop a routine I can enjoy at home but I'm having a hard time.
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Joe
I've taken years off and I'm fat as hell now. I used to box, kickbox, and weight train. Now after years of no activity and bad diet and replacing water with soda I feel like I'm slowly dying. So now I'm cutting the soda and starting to train again slowly.
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Ncraft
When i skip 3 or 4 days my muscle feels like it took 2 weeks off do you guys feel the same? And when i workout after 3 or 4 days break it really felt like a lost alot and i have to start over back
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Omar
Okay guys I'm conciderably fit and I play football every now and then, but I never went to the gym because I can never ever imagine myself working out till the day I die lol. Any solutions?
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