How long of not working out does it take to lose gains?

Author: Christopher Jaskolski  |  Last update: Wednesday, July 30, 2025

But for most people, it will generally take about four to 12 weeks to notice visible muscle shrinkage, according to Jennifer Hankenson, MD, a physiatrist and assistant professor of orthopaedics and rehabilitation at Yale Medicine, who is also board-certified in lifestyle medicine.

How long does it take to lose muscle from not working out?

Research suggests that after about four weeks of inactivity, muscle size can decrease by around 5-10%. Long-Term (8+ Weeks): - After several weeks without training (around 8 weeks or more), muscle loss can become significant, with strength potentially dropping by 20% or more, depending on the individual.

Will I lose gains after 2 weeks off?

According to Jesse Shaw, D.O., associate professor of sports medicine at the University of Western States, this is typical for the general population, too: It usually takes between three and four weeks to start noticing a decrease in strength performance with a complete cessation of activity.

Will I lose my gains if I don't workout for a month?

If someone stopped exercising for one month, they would lose approximately 1.2 pounds of muscle mass. The average person loses approximately 0.3% of their muscle mass every day, which means that if you were to stop exercising for a month, you would lose approximately 2.6 pounds of muscle mass.

Will you lose muscle if you take 3 days off?

In general, taking 2-3 days off from the gym will not lead to significant muscle loss. Muscle mass is not lost immediately after a few days of rest. However, the impact on muscle mass will depend on various factors, including your training history, diet, overall activity level, and genetics.

How Fast Do You Lose Muscle When You Stop Working Out? (& Ways To Avoid It)

How quickly do gains go away?

In general, it may take around four to 12 weeks for you to notice any visible muscle shrinkage, and it may take about the same timeline to build that muscle back.

Is 3 days off the gym ok?

Experts recommend 2 to 3 rest days between strength-training workouts like lifting weights. So you can plan resistance workouts that target different muscle groups.

Is 2 weeks off the gym bad?

In general, just two weeks of detraining can lead to significant decline in physical fitness. A study from the Journal of Applied Physiology concluded that just a fourteen-day break significantly reduces cardiovascular endurance, lean muscle mass, and insulin sensitivity.

Do you regain muscle faster after losing it?

Physiological muscle memory

While they may lose muscle mass due to their inactivity, it will typically return more quickly than when they first put it on. This form of muscle memory occurs because when you first build muscle, your body adds new cells to those muscles.

How much strength will I lose in 4 weeks?

Muscles. The body likes to hold on to strength for as long as it can. Inactivity for most people (non-athletes) will result in decreased muscles strength at a rate of one to three percent per day with noticeable strength loss occurring after about two and a half to three weeks.

Will a vacation ruin my gains?

In these studies, there was actually NO significant drop off in muscle mass after two weeks of detraining. Even if you are not training at all, you most likely will be doing some sort of normal everyday activity.

How long does muscle memory last?

Studies have shown that muscle memory after resistance exercise may last 12 to 22 weeks. An older study suggests that muscle memory causes muscle cell changes that last for at least 15 years. But how long muscle memory lasts likely depends on several factors, including exercise intensity and frequency.

Will I gain weight if I skip a day of exercise?

However, skipping a workout here and there typically doesn't cause weight gain, and taking regular rest days is healthy for muscle recovery and preventing injury.

What age do you stop building muscle?

Age. As you age, it becomes more challenging to build muscle. After age 30, muscle mass naturally declines, making it harder to gain power and strength.

What happens to bodybuilders when they stop working out?

With little physical activity, muscle cells shrink. With less calorie burn, fat cells start to expand, making the body look softer.

How quickly can muscle grow back?

Depending on your workout, muscle cells can grow back bigger and stronger anywhere from one to seven days later. While they grow back, you should work on different muscle groups to stay on a consistent schedule.

Is gym muscle memory real?

When this term is thrown around casually as a marketing tool for an exercise program, it might cause you to wonder, “Is muscle memory a thing? Can my muscles remember my workout?” Short answer: Yes, muscle memory is real, but it might not work as you think.

How many days off the gym is OK?

The Answer? Rest One or Two Days Per Week. For the best performance and to reach your goals in the safest and most effective way possible, plan for one to two rest days per week. Olenick recommended spacing these out — take one rest day mid-week and the other on the weekend, or in between bigger workouts.

How do you know if you're overtraining?

When you're trying to tell if you're dealing with overtraining, consider these common symptoms:
  • Your Performance Declines. The hallmark sign of overtraining, Dr. ...
  • Fatigue and Soreness Ramp Up. ...
  • You Get Sick or Injured More Easily. ...
  • Sleeping Gets Harder. ...
  • Your Mood Changes. ...
  • Other Physical Symptoms Pop Up.

Do rest days increase testosterone?

If your testosterone is low, there are natural ways to increase it, such as: Allowing ample time for sleep and recovery: The length of your recovery period is linked to the intensity and length of your workouts.

Will I lose gains if I take a week off?

The bottom line on taking a week off without training

Is that a week away from resistance training shouldn't hinder strength or muscle size according to the research we currently have.

Should I exercise if I'm tired?

If you're tired, a short aerobic session may actually help to restore your energy.

How often should I deload?

The frequency of deloading depends on the individual's training history, goals, and the intensity of their training program. Most athletes benefit from deloading every 4-12 weeks. However, if an athlete experiences symptoms of overtraining or fatigue, they may need to deload more frequently.

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