Imagine this: you’ve been crushing it at the gym, following a solid workout plan, eating well, staying hydrated, and witnessing progress. Then, out of nowhere, an injury sidelines you. It doesn’t mean you were doing anything wrong; it can be just sheer bad luck — like when a football player dropped a bottle of cologne on his foot and missed the World Cup.
Now, you’re faced with the reality that your well-oiled routine comes to a screeching halt. And with it comes a series of pressing questions: How long will it take to get back to training? How will this stopping period impact your progress? But most importantly — and the reason you clicked on this article — how long does it take to lose muscle mass? That’s what we’re about to find out.
How long does it take to lose muscle mass?
By now, you know muscle loss doesn’t happen overnight; otherwise, the weekend would have a giant toll on everybody’s progress. Thankfully, the process is much slower. Muscle loss, or atrophy as it is also known, typically becomes noticeable after two to three weeks of inactivity. However, this timeline isn’t the same for everyone and depends on several factors, including your fitness level, age, and daily activity.
Research shows it takes just two weeks of physical inactivity to lose a significant amount of muscle strength. Interestingly, those with more muscle mass are often at a greater risk of losing it quickly. This means that if you’re fit and become injured, you’ll most likely lose more muscle mass than someone unfit over the same period.
Besides inactivity, age also plays a significant role in how quickly muscle is lost due to a process known as sarcopenia. Despite the intimidating name, it simply refers to the natural decline in muscle mass as we age. For older adults, even a short break from regular activity can result in more noticeable losses compared to younger individuals.
Fortunately, your body has a built-in advantage called muscle memory. This allows you to regain lost muscle faster when you start training again. So, while breaks can feel frustrating, they don’t simply erase your progress.
What can you do to avoid muscle loss?
Even during rest or recovery, you can take steps to slow muscle loss:
- Stay safely active: Focus on low-impact activities like stretching, walking, or modified exercises to keep muscles engaged.
- Prioritize protein: Include plenty of high-quality protein sources in your diet, such as lean meats, fish, eggs, or plant-based options like lentils and tofu. Pair them with vitamins and minerals from fruits and vegetables.
- Hydrate and rest: Hydration is essential for muscle health and recovery, as dehydration can impact muscle function. Prioritize quality sleep to give your body time to repair and regenerate tissue effectively.
- Embrace recovery: A break doesn’t mean you’ve lost all progress. With muscle memory and the solid foundation you’ve built through training, you’ll find it much easier to regain strength and get back on track when the time comes.
