Study Shows You Can Take a Long Break From Weight Training

One of the most oft-repeated phrases in fitness is the notion that “consistency is key,” and while that’s true, it doesn’t take into account the fact that sometimes, for whatever reason, we’re forced to take a break from the barbell. But how long can we stay away from the gym before our hard-earned gains disappear? Longer than you might think, according to science.

Specialists in: University of Jyväskylä In Finland, they found that you can get away with sweating it out for at least 10 weeks. Although muscle size decreased during this time, strength levels hardly changed, and both strength and muscle quickly recovered when training resumed.

How was the study conducted?

Scientists from the University’s Faculty of Sports and Health Sciences took two groups and had them participate in 20 weeks of resistance training. The first group completed the training for 20 weeks, while the second group completed 10 weeks, took a 10-week break, and then completed the final 10 weeks of training. Peak strength benchmarks and muscle size data were recorded from each individual to see what differences could be observed.

What were the results? Surprisingly, the study found that both muscle gains and strength development were quite similar in both groups of participants at the end of the sessions. The researchers found that even when strength and muscle size were lost during the 10-week break, it quickly returned to pre-break levels, meaning progress could be smoothly resumed.

Although the second group seemed to be at a disadvantage as they had to pick up where they left off, this slight disadvantage was offset by the fact that the first group had their own challenges. “For 20 weeks of group training, progress slowed significantly after the first ten weeks.” praised Eli Halonenwho worked on the study. “This meant there was no difference in muscle size or strength development between the groups at the end of the day.”

Why is it good to take a break from training?

Many people have to take a break from training due to work pressures, family commitments and other challenges, so the idea that we may soon be picking up where we left off will be welcome news. Consistency may be important, but “muscle memory” is always there to get us back on track when training breaks occur. “Of course, the hiatus slows down progress somewhat,” Halonen explains, noting that one set of results took 20 weeks, while the other set took 30, “but it’s comforting to know that it’s possible to surprisingly reach pre-hiatus levels. quickly.”