A fitness pro answers the burning Q “how long does it take to lose muscle?”
and explains what it means to “lose muscle” in the first place.
You may develop a health condition that requires you to chill on the couch for a few weeks.
Photo: Getty Images
That’s whyShapetapped an expert exercise physiologist to answer “how long does it take to lose muscle?”
and provide some insight on how you’re free to slow down the process.
Trust, your jacked biceps and powerful legs aren’t a lost cause.
it’s important to define what it means to “lose muscle” in the first place.
How Long Does It Take to Lose Muscle?
If you skip the gym during a week-long trip, don’t sweat it.
Typically, it takes about two to three weeks to see significant decreases in muscle strength, says Olenick.
“Your one-rep max probably won’t go down that much.”
“[Still,] the process would be slower than if someone was fully inactive.”
Her recommendation for runners?
“Those things will also help their running performance as well,” she adds.
Body composition assessments, however, account for those types of recomposition.
“So a big thing that helps preserve muscle is eating enough and especially eating enough protein.”
“So you have more ‘material’ to turn into muscle than you did before.”
Most importantly, don’t beat yourself up over any strength or muscle loss youdonotice, says Olenick.
“Give yourself grace for whatever reason that you were taking off training,” she adds.
“You’re back, so what is your body able to do right now?
Don’t attempt to push it to do what it was doing before.”
