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How Quickly Do You Lose Muscle When You Stop Working Out? (And How to Prevent It)

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Rating: 4.5; Vote: 2

For the majority of lifters, its likely that at some point youve had to take some time away from training - whether its due injury, a vacation, or life just getting in the way. But what happens when you dont workout? And how long can you stop working out for before you start to experience muscle loss? Well, the truth is, if you stop exercising altogether then youll experience a dramatic decrease in your muscle size pretty quickly. For example, research shows that taking a week off from lifting can cause an 11% decrease in type II muscle fiber size. And when youre fully immobilized, you can lose around 1 kg of lean muscle mass in just 10 days! But luckily, this initial decrease in size is mainly due to glycogen and water stores that are being depleted from your muscle due to not working out. So with that being said, how long does it take to lose muscle (actual muscle mass? Most research shows that you start losing muscle mass after 3 weeks without working out. But the good news is, this can be mitigated with 3 simple, science-based steps. The first thing you want to do is eat at maintenance calories. Research indicates that eating at a deficit causes excessive muscle loss when youre not training. On the other hand, eating at a calorie surplus not only causes excessive fat gain but ALSO enhances the rate of muscle loss. Thus, sticking to maintenance calories is your best bet. Next, you obviously want to keep your protein intake high throughout this period in order to best maintain your muscle mass and prevent muscle loss from occurring. Lastly, you want to stay active. Activities like brisk walking or doing the chores for example will all help with muscle loss prevention better than if you were simply sedentary. And if you can workout at all, it doesnt take much to maintain your muscle mass 1-2 full body workouts per week is likely enough! So implement those three points and youll be able to mitigate any muscle loss from occurring during this period
Date: 2022-01-03

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Comments and reviews: 10

Philip
Hey Jeremy plz help. Ive been doing kettlebells + res bands + primal workouts on a regulare 2-3x a week routine. I got visible results fairly quickly within 2 months but I just went on vacation, took my bands and kept my workouts up the entire time. Came back and I was still at the same bodyfat% and muscle mass as when I left but. literally 2 days later and overnight my body fat scale shows a literal 6lb muscle loss OVERNIGHT, shooting my body fat % up 5% literally overnight.
How is this possible? I can confirm my body just fell of a cliff overnight and my pumped up feelings are all gone, literally overnight. I dont have wasting syndrome and am otherwise healthy, what is going on here?
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Deon
it took me years to get big but only took 2 years to lose it all, i still was fit and strong because of my job but i looked skinny like i had never worked out in my life lol, then it took about 8 years to gain fat i went from 75kg to 85kg in 8 years but i know its all fat not muscle because i was not working out at all, at my peak i was around 90kg and was very similar looking body to a guy called siddhant jaiswal, so my advice is dont ever stop keep working out to maintain it, as it can be all gone in no time, ive now started working out again and ill be happy to get back half the muscle that i used to have lol
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Memories
I mostly eat homemade food and go to the gym 2 times a week 6 hours total so 3 hours each of those 2 days. I work on biceps and walk 5 miles on the treadmill. Is that good? and I started going to the gym, tomorrow will be my 3rd day. Trying to get at least 3 hour sessions 2 times a week
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Saadat
I was consistent from past 1 year
And had made some good gains
Due to some reasons I was not able to workout for 2 months
It appears I've lost all my muscles
Now I've started working out again
I've no idea how long it'll take me
This is so depressing

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Blackpink
I skipped 1 week and I'm freaking out and worried about losing my progress. Btch I'm seeing my tummy bloating up and watching mukbang videos at midnight doesn't help lol. Watched this just so I could calm the heck out of my mind.
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BULLSTAR4806
planning to do a weight training elective since that would give me more time at home to study for my classes. I hope I don't lose that much muscle mass since the teacher doesn't know what he is talking about.
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Rishab
Due to elbow pain my physio tells me stop lifting weights for atleast 10 days otherwise it will get worse. thats very bad because if i miss my workouts i feel so incomplete like i havent done anything
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Anand
Ohhhh is it. I had a gap of 5 days and my biceps muscles, chest muscles got so loose as if i have lost my hard earned muscles. So it's all about glaycogen level which reduces and makes us look thin.
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McCascade
I worked out today. I was going to take about 5 days off the gym because I feel very tired, weak, and fatigued lately. I was gonna come back hard Monday. Is it a good idea to take 5 days off?
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Emilia
Gyms are closed again, its been almost 3 weeks and they still are.
I try my best to train at home, but the more I dont really train, the worse my depression gets
This sucks
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