Taking a Break from Working Out for 10 Weeks Restores Muscle Gains in 5 Weeks

Taking a Break from Working Out for 10 Weeks Restores Muscle Gains in 5 Weeks Summary

• Taking a break from working out for up to 10 weeks does not permanently hinder muscle size or strength, as these adaptations can be rapidly regained upon retraining, thanks to muscle memory.
• Both continuous and periodic resistance training result in similar muscle strength and size improvements, with retraining after breaks leading to faster gains in muscle mass and strength than uninterrupted training.
• The study shows that the detraining period causes a temporary decrease in muscle size and strength. Still, these are quickly restored within the first five weeks of retraining, highlighting the body’s resilience to short-term breaks.

What Happens to Your Body After Taking a Break from Working Out

When it comes to building muscle, taking a break from working out is often viewed as a setback. Many bodybuilders and fitness enthusiasts panic at the thought of taking time off, fearing that their hard-earned muscle mass will quickly disappear.

However, famous bodybuilders like Ronnie Coleman and Kevin Levrone were known to take extended breaks from training and still maintained some of the most impressive physiques in history. So, why the fear? A new study titled Does Taking a Break Matter—Adaptations in Muscle Strength and Size Between Continuous and Periodic Resistance Training, conducted by Eeli J. Halonen and colleagues and published in the Scandinavian Journal of Medicine & Science in Sports, offers reassurance. The study suggests that short breaks in training aren’t a disaster for muscle mass or strength, as these can be rapidly regained with retraining. This provides important insights for those concerned about taking a break from working out, reinforcing that muscle memory helps muscles bounce back quickly once you return to your training routine.¹

Overview of the Study Protocol: What Happens When You Take a Break from Working Out

The study focused on the impact of taking a break from working out on muscle size and strength. Fifty-five healthy, untrained participants aged 32 ± 5 years were divided into two groups: periodic resistance training and continuous resistance training. The periodic resistance training group completed a 10-week training period followed by a 10-week detraining period (taking a break), then another 10-week training phase. Meanwhile, the continuous resistance training group trained continuously for 20 weeks without a break.

Participants performed supervised whole-body resistance training twice a week. Both groups performed similar exercises (leg press, biceps curl, bench press, and more) designed to improve muscle strength and hypertrophy, focusing on major muscle groups such as the quads and biceps. The researchers also tracked one-repetition maximums (1RM) and muscle cross-sectional area (CSA) of the vastus lateralis (VL) and biceps brachii (BB) muscles. These measurements were recorded every five weeks throughout the intervention.

How Taking a Break from Working Out Affects Muscle Gains

The results were surprising for those who worry about taking a break from working out. Both groups experienced significant gains in muscle strength and size. However, the periodic resistance training group saw some reductions in muscle size and strength during their 10-week detraining phase. During the detraining period, the periodic resistance training group experienced a reduction in muscle size (around 7-10%) and strength (approximately 3-6%). Despite this, their strength and muscle mass returned quickly once they resumed training. In fact, muscle strength and size increased faster during retraining in the periodic resistance training group than in the group.

This suggests that taking a break from working out does not necessarily hinder long-term muscle growth. Both groups— periodic and continuous resistance training —achieved similar results by the end of the 20-week study. This demonstrates the power of muscle memory, where muscles “remember” their previous size and strength and recover them quickly during retraining.

The Science Behind Taking a Break from Working Out

After short-term breaks (less than four weeks), muscle size and strength are typically well maintained.^2,3 However, longer breaks (more than four weeks) tend to result in some muscle loss, particularly in size rather than strength. Several studies have confirmed that resistance training adaptations, once achieved, can be regained faster upon retraining.^4-6 This concept of muscle memory allows muscles to recover quickly from breaks.

For instance, Ogasawara et al. found no significant differences in muscle size or strength between those who followed continuous resistance training and those who took short breaks in training. These findings suggest that taking a break from working out may not hinder muscle gains as long as retraining occurs. The study also noted that the rate of muscle gain during retraining was often faster than during initial training.^7,8 Similarly, Gentil et al. conducted research on untrained women and found no significant differences in muscle size or strength between those who trained continuously and those who took short breaks.⁹ This further supports the idea that taking a break from working out doesn’t have a significant long-term impact on muscle gains. This new study showed that a 10-week detraining period (taking a break) did not compromise muscle size or strength gains compared to continuous resistance training. This is an important finding for anyone who may need to take a break from training due to travel, holidays, or life circumstances.

Practical Applications: Why Taking a Break from Working Out Isn’t a Setback

For bodybuilders, athletes, and fitness enthusiasts, this study offers reassuring insights: taking a break from working out won’t permanently derail your progress. In fact, muscle memory ensures that your muscles will quickly recover any lost size and strength once you resume training. Here are some practical takeaways:

Don’t Panic Over Short Breaks: Whether it’s due to travel, injury, or motivation loss, short breaks (up to 10 weeks) won’t ruin your progress. Taking a break from working out doesn’t mean losing all your gains, as muscle memory helps you regain lost strength and size quickly.

Retraining Boosts Muscle Gains: Retraining after a break leads to rapid increases in muscle mass and strength. If you’ve taken time off, think of it as an opportunity to push your limits and gain even faster when you return.

Strength Maintenance During Breaks: Since muscle strength tends to decline slower than muscle size during breaks, consider maintaining some light activity or occasional resistance training even during periods of inactivity.

Planned Breaks Can Be Beneficial: Taking occasional breaks from training can be beneficial for long-term muscle growth. Periods of rest allow muscles to recover and prepare for new growth when you return to training. Taking a break from working out might just be part of an effective long-term strategy.

References

1         Halonen, E. J., Gabriel, I., Kelahaara, M. M., Ahtiainen, J. P. & Hulmi, J. J. Does Taking a Break Matter-Adaptations in Muscle Strength and Size Between Continuous and Periodic Resistance Training. Scand J Med Sci Sports 34, e14739 (2024). https://doi.org/10.1111/sms.14739

2         Häkkinen, K., Alen, M., Kallinen, M., Newton, R. U. & Kraemer, W. J. Neuromuscular adaptation during prolonged strength training, detraining and re-strength-training in middle-aged and elderly people. Eur J Appl Physiol 83, 51-62 (2000). https://doi.org/10.1007/s004210000248

3         Andersen, L. L. et al. Changes in the human muscle force-velocity relationship in response to resistance training and subsequent detraining. J Appl Physiol (1985) 99, 87-94 (2005). https://doi.org/10.1152/japplphysiol.00091.2005

4         Harris, C., DeBeliso, M., Adams, K. J., Irmischer, B. S. & Spitzer Gibson, T. A. Detraining in the older adult: effects of prior training intensity on strength retention. J Strength Cond Res 21, 813-818 (2007). https://doi.org/10.1519/r-15654.1

5         Psilander, N. et al. Effects of training, detraining, and retraining on strength, hypertrophy, and myonuclear number in human skeletal muscle. Journal of Applied Physiology 126, 1636-1645 (2019). https://doi.org/10.1152/japplphysiol.00917.2018

6         Seaborne, R. A. et al. Human Skeletal Muscle Possesses an Epigenetic Memory of Hypertrophy. Scientific Reports 8, 1898 (2018). https://doi.org/10.1038/s41598-018-20287-3

7         Ogasawara, R., Yasuda, T., Sakamaki, M., Ozaki, H. & Abe, T. Effects of periodic and continued resistance training on muscle CSA and strength in previously untrained men. Clin Physiol Funct Imaging 31, 399-404 (2011). https://doi.org/10.1111/j.1475-097X.2011.01031.x

8         Ogasawara, R., Yasuda, T., Ishii, N. & Abe, T. Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training. European journal of applied physiology 113 (2012). https://doi.org/10.1007/s00421-012-2511-9

9         Gentil, P. et al. EFFECTS OF PERIODIC AND CONTINUOUS RESISTANCE TRAINING ON MUSCLE STRENGTH IN DETRAINED WOMEN. Percept Mot Skills 121, 810-821 (2015). https://doi.org/10.2466/29.30.PMS.121c23x3