Will 2 Weeks Off Gym Muscle Loss Reddit. My question is, how does this affect your program? Do you go back

My question is, how does this affect your program? Do you go back to the weights you did before the week off or does the week off set you back a bit further? We would like to show you a description here but the site won’t allow us. How do i properly get back into working out without putting to much strain on at once. Trust me after a week or 2 you want to go heavy again and will hit prs after. I also felt great when I got home and back to my routine. com. Here's what happens to your body. I’d say you lose the strength a little but not the muscle, and it comes back quickly. Hence, during the first 1-2 weeks of detraining, you may notice that your muscles look smaller. Jul 14, 2025 · Contrary to what you may have heard, you won’t lose muscle or strength if you take a week or two off from the gym. Daily life activity levels stave off muscle loss, but muscle loss on no activity starts within a couple days. Oct 24, 2025 · Here’s what happens to your muscle, strength and fitness after 7 days, 2 weeks and a month without training – plus how quickly you recover. Just to throw in another data point, studies have shown that you don't start to lose muscle until ~3 week mark, and it's relatively slow to come off after that. Although you will notice losses after a week to two week this is due to neurogenic losses meaning that the cellular structure of your muscles are reverting to original stages. I used to take 1-2 weeks off per year just to deload because sometimes due to messed up schedule and gym, training just felt too overwhelming. You are not going to lose any apreciable amount of muscle in a week assuming you were not starving yourself. Just back off everything, treating it as a deload/reset; then pick up where you left off in a couple weeks. What I did notice is that I was eating less prior and had eaten very little the day of going back. Muscle loss typically begins after longer periods of inactivity, usually between two to three weeks. I just recently took a couple weeks off. If you're that worried about shrinking, just do some pushups in the morning. Archived post. The 3 Day Military Diet is a three day weight loss diet that can help you lose 10 pounds in a week. Thanks in advance for anyone who answers! Archived post. If I take two weeks off, sure I definitely notice, but I'm not losing sleep over it. If I take just 2-3 weeks off, I feel like there are LARGE dips in strength, but after 2-3 workouts, I feel back at it. Oct 27, 2024 · This isn’t true, ask any hospital. After 2 or 3 weeks muscle loss starts to be observed but I do believe that when you start again you make lore rapid progress than normal and can achieve your previous state in a (arbitrarily) shorter time period DOMS can be reactivated in as little as one week off tho. Atrophy takes between 3-4 weeks to fully begin. Unfortunately that hasn't happened until now and in comparison, my strength (especially in my lower body) has decreased by significantly. A lot of "strength loss" comes from your cns not being used to doing particular exercises, so not firing the muscle fibers correctly Get the latest news headlines and top stories from NBCNews. In this QUAH Sal, Adam, & Justin answer the question “Is a week without training is beneficial, or will I lose muscle?" If you would like to get your own que Lost some strength after two weeks off from gym! Has this happened to anyone? The gym had to close (it is a community gym $40 a year) to get the ceiling fixed. I was covid-19 positive and probably not going to workout for 2 weeks, will I have a bad muscle loss within that time? I started doing gym 4 months ago. How much gains will I lose as a guess? I’m worried that a lot of what I worked for will be gone when I get back. [4] Everyone in r/fitness tends to say you can take a week to several weeks off and not lose mass or strength, but please know this is very person to person. Just don't injure yourself trying too hard to get back to where you were too quickly. We would like to show you a description here but the site won’t allow us. I'm taking a week off the gym this week after 12 weeks of not missing a session. Nov 24, 2025 · When you stop working out, strength, muscle size and cardiovascular fitness can start to dip at different rates, depending on how long you’re out of the gym. You lose muscle after 3 weeks Multiple studies show that it takes 3 weeks to lose muscle mass. You'll get back there fast. Find videos and news articles on the latest stories in the US. You'll probably lose some strength, but it'll come back in a single session. 1. My question is, how does this affect your program? Do you go back to the weights you did before the week off or does the week off set you back a bit further? Lost some strength after two weeks off from gym! Has this happened to anyone? The gym had to close (it is a community gym $40 a year) to get the ceiling fixed. Be consistent and eat lots of protein. 2K votes, 371 comments. I was strong and hitting the gym regularly until I got sick for the first two weeks in January and I expected to come back strong again after a couple weeks. At most you'll lose 2 weeks of progress. I know I'll be back on it again like I have been for the last 12 years. Please see the r/Fitness Wiki…. You’re not going to lose much actual muscle in two weeks off, as long as protein is at an adequate level. Letting your body rest and heal is super important, just like training hard and eating right. It takes a while to build muscle, and it doesn’t just disappear the second you stop lifting. I have found that over the years, if I knew i was going to take a 2-3 weeks off the gym, training really hard to the point of functional over-reaching in the sessions prior actually works very well in tandem with the other extended break and allows me to hit the weights harder upon return. A novice bodybuilder may be able to gain 8–15 pounds (4–7 kg) of muscle per year if they lift weights for seven hours per week, but muscle gains begin to slow down after the first two years to about 5–15 pounds (2–7 kg) per year. Like if I say I (female, in case it matters) was super athletic from ages 14 to 16 and built a good amount of muscle, but dropped off into an extremely lazy lifestyle shortly after and gained a lot of weight, then decided to jump back into fitness at 21, would it still work the same? So, I got a pretty bad infection, could barely eat, going to the gym wasnt even an option, now, I'm recovering well and starting to eat well again, but I feel like I've lost maybe 2-3 kilos already and in the mirror it looks like a lot of it was muscle. If you haven't taken a long break from the gym before and have been going hard, it might actually make you stronger if you've been overtraining. A common practice in place of weeks off is a deload week. Muscle, strength, endurance, and fat gains/losses vary from person to person (genetic inter-individual variability) You look smaller during the first weeks of detraining because muscle glycogen stores shrink, not because you lose mass (though, the muscles literally become smaller because glycogen binds water). 2 weeks is such a small portion of my workout history that it's not even worth the stress. You might have a rough day back at the gym (doms), but you'll have the gains back in a workout or two. Jul 21, 2014 · This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength. Is taking two weeks off of intense weight training good? Been training 6 days a week for 6 months straight and just got burnt out and I’m taking a mental break. I often holiday for 2 weeks and don't get to the gym, don't eat 100% and drink alot. I keep mass, but even a week without lifting definitely reduces my strength. I have been injured/sick for 1 month and I havent been to the gym in 5 weeks, and just wondering how much muscle you lose generally one month out of the gym, and also how long will it take me to get back to were i left off training 3 times a week. Think of it this way: keep up that pace for a year, and this will be you. Nov 19, 2024 · Toning down the intensity of your workouts – and even taking a week off from working out entirely – is important for allowing your muscles to recover. It takes two weeks of absolutely no training for muscle to begin to atrophy. You are more likely to lose strength than size gains while away for two weeks. I felt refreshed afterwards and ready to train again. 3 Things That Speed Up Muscle Loss Inactivity in lifestyle Two weeks will not cause you to lose any noticeable amount of muscle. Your muscles sort of "remember" your old strength (for further reading look up how hypertrophy leads to increased number of cell nuclei in muscle cells, and how when you lose strength you lose volume of muscle protein but it takes way longer to lose cell nuclei). Lol What’s up guys so I have got mono and was told I need to spend like 2 weeks off of the gym, I’ve been lifting for 6 years and I am 5’10 205lbs Will I lose muscle? Do a deload, workout with medium volume, low intensity with on day and then 2 off days, just light bench, squat and deadlift. New comments cannot be posted and votes cannot be cast. After that week, the 2nd week is just getting back to normal and the 3rd week I'm either where I was when I left off or slightly ahead. Hell, for most experience lifters, two weeks off will make them stronger. Id assume you're newer to the gym if you're at school but i could be wrong. Jan 10, 2025 · In the last decade, most researchers agreed if you took two weeks off from the gym, you were not only bound to lose all your gains, but you’d suffer some pretty serious psychological issues Oct 2, 2024 · The short answer is no, you are unlikely to lose significant muscle mass if you take a week off from the gym. A place for the pursuit of physical fitness goals. Taking a break in strength training or aerobic exercise could lead to muscle loss and reduced cardio fitness, but it all depends on how in shape you are to begin with, and how long you take off. Either way it's irrelevant, go get it. Dec 12, 2025 · For most trained individuals, muscle protein loss does not become substantial until approximately three to four weeks without training. It's likely that you're newer to lifting and so your technique goes to shit when you take long breaks and there's also likely a mental component to it, since you think it's gonna happen. Am I really fucked or muscle memory will be quick to get back on track? I usually end up missing about 2 weeks of workouts due to exams seasons at uni as well as lab work. But the losses aren’t linear and muscle memory means you’ll recover any losses quickly. I have taken off a week, at most two weeks every couple of months and felt like I was losing everything I worked for. s my diet has been poor also. A week won’t cause you to lose muscle, no different than a week of training will cause you to gain muscle. Halfway through my “shaky” workout I realized, ohh yeah, probably need fuel if we are going to do this”. Taking two weeks off won't kill your strength. It's not because you're burning muscle, but because you’re losing “wet” mass [6]. This is where you workout with 70% of your normal weight to give your muscles a break but not lose anything. When I went back in I squatted what I was at 235, however When I did shoulder presses I failed at the very last rep so I have to do the same weight on monday. [4] Taking two weeks off won't kill your strength. 12M subscribers in the Fitness community. Thanks bros! P. For me 1-2 weeks is nothing. I find that the 1st week back, motivation is the biggest challenge. Jan 10, 2025 · Taking significant time off the gym can do more than just reduce your muscle size. I have to take 3 weeks off of upper body workouts due to an elbow injury, and I need to know how much strength I'm going to lose if I eat at calories to maintain weight. After five years, gains can decrease to as little as 3–10 pounds (1–5 kg) per year. They lose mitochondria for several weeks before the muscle itself begins to diminish in volume. I thought I'd lose muscle, become weaker, and gain fat. I've grown muscularly during a two-week vacation after training hard and eating right for long periods. Keep training until the break and enjoy the rest. older adults who detrained for 12-24 weeks suffered insignificant muscle or performance loss older adults who detrained for 31-52 weeks suffered significant muscle and performance loss Mar 10, 2016 · Here's what happens to your body when you fall off the workout wagon (hey, life happens), and how much progress you really lose. I like that option because I always feel lazy and awkward if I take an entire week off. You follow the Military Diet Plan for 3 days per week and then take 4 days off per week. Therefore, a two-week break represents a grace period where the loss is mainly cosmetic and neurological, not a catastrophic loss of muscle tissue. Sometimes taking a week off is beneficial to rest and recover depending on your experience/programming. Oct 24, 2025 · Research shows that muscle strength remains mostly stable over the first week of not training, and losses are fairly negligible as long as you keep moving in some way. Two pounds a week isn't that slow for weight loss. The more advanced you are the less progress you'll lose. Id imagine you'd get alot more sore after 3 weeks off and the first few sessions certainly a bit slower but shouldnt be too significant. I've read several sources that say this is a good strategy to fully rest your body. Here’s what actually happens to your body after one week, two weeks, and beyond. Most of what appears to be muscle loss is just water and glycogen.

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