How Detraining Affects Your Strength and Muscle Mass

March 25, 2020

With the COVID19 pandemic hitting the country and forcing us inside, it’s easy to get frustrated and come up with a number of excuses as to why our training should take a backseat. Although training at home may not be the most ideal solution, something is always better than nothing. If you think your “gains” you’ve been working so hard to develop over the last few months/years has been for nothing, I’ve got some good news for you…

Previous studies have shown that it takes roughly three weeks of no resistance training to significantly lose muscle, while it takes roughly 28 days of no resistance training to see a serious drop in absolute strength levels (>10% decrease). The following graph below shows percentage change in maximal force levels for both males and females after a two-week detraining period. Females and highly trained strength male athletes saw a small percentage dip over the two-week period while physically active males actually got stronger! 

Considering they did literally no training at all for two weeks and saw only small changes to their force output, consistently sticking to your “at home” workouts should theoretically reduce the percentage drop even further. Training at home may not allow you to truly train to your fullest potential, but it definitely is doing more to maintain whatever gains and strength levels you’ve developed so far than you think. 

We are all in this together. The current situation is far from ideal for everyone and the most important thing right now is to come together as humans and tackle this pandemic head on and together. Everyone’s safety, health, and well being are the most important things to consider at the moment, but taking some time out your day for some physical activity/movement is not only a great “mental break” but will also make sure you are still adequately prepared to hit the ground running when normal life resumes.  Here’s a few things we can all do stay healthy in the meantime:

  1. Move! 

It doesn’t have to be the hardest or longest workout in the world, any movement during the day will not only give you a mental break from your work at home routine, but also re-energized and re-focused to attack whatever you’ve got left on your to-do list for the day.

  1. Consistency

This may be difficult to do at times, but any sort of consistency/normalcy you can maintain during this “social distancing” period will go a long ways in keeping you healthy and sane. Set aside 30-45 minutes a day/every other day and move! Remember, anything is better than nothing so use whatever you have at your disposal and don’t let this pandemic be your excuse as to why you haven’t been training!

  1. High Protein Diet

Try and make sure you are getting adequate protein amounts during each meal. This will not only keep you feeling full throughout the day (and keep you from reaching for those snacks out of “boredom”) and help maintain the lean muscle we’ve spent all year building and developing. Improve your grocery list with this post from our Nutritionist, Jamie.

  1. Relax

This may be easier said than done, but try and keep calm and remember that our current situation will not last forever. We are all in this together and we’ll get through this together. Call your family or loved ones, set aside some time for yoga/meditation, open that bottle of whiskey, or put on your favorite tv show and relax. Let’s all hold each other accountable, keep being positive, and we’ll come out stronger in the end.

 

What People Are Saying About Lift Chicago

  • I have been lifting here with Sam for a couple of months, and couldn’t say anything better about Lift! The gym is clean, equipment well maintained, and the staff is... read more

    Erik Swanson Avatar Erik Swanson

    Love the Lift classes- they are really unique, with 5 circuits and a mix of weight stations with some cardio, too (rope pulls, sleds, etc.). The coaches are the best... read more

    Carrie Sweeney Avatar Carrie Sweeney

    Abby is great! I’ve been training with her for almost 2 years and it’s been great! The set time forces me to workout. Lift is a great option for beginners... read more

    Alison Carrizales Avatar Alison Carrizales
  • Lift is THE place to go to perfect your training, perfect your form, and have an incredible time while doing it. Josh and the other coaches are the smartest and... read more

    Jake Morrissy Avatar Jake Morrissy

    I have a very busy schedule, so my training sessions need to be very efficient, staying under an hour at all times. LIFT provides a highly “efficient” workout protocol—... read more

    Pete Wilkins Avatar Pete Wilkins

    Great coaching in an excellent facility.

    Rick Sudekum Avatar Rick Sudekum
  • I have been coming to Lift for a few months now. Staff is incredibly knowledgeable, flexible with schedules, and are great people to train with. I have noticed a significant... read more

    Matthew Brunstrum Avatar Matthew Brunstrum

    I’ve been training at Lift for a year and a half - the workout, professionalism, facilities and trainers are the best of the best. Strength training at Lift has transformed... read more

    Alexi Zloof Avatar Alexi Zloof

    Positive: Communication ,  Professionalism ,  Quality Love the Lift classes- they are really unique, with 5 circuits and a mix of weight stations with some cardio, too... read more

    Carrie Sweeney Avatar Carrie Sweeney
  • Very spaced out, great welcoming staff and clean. My new go-to.

    Melinda Davis Avatar Melinda Davis

    Lift Chicago is an incredible gym. Unbelievable equipment that you cannot find at big box gyms. I’ve been working with Pete for the past two years and he consistently challenges... read more

    Jason Avatar Jason

    I started attending the women’s lifting class and absolutely love it! It’s exciting, fun and welcoming for all different ability levels!

    Lainie Augensen Avatar Lainie Augensen
  • I have a very busy schedule, so my training sessions need to be very efficient, staying under an hour at all times. LIFT provides a highly “efficient” workout protocol—... read more

    Pete Wilkins Avatar Pete Wilkins

    I’ve been training at Lift for a year and a half - the workout, professionalism, facilities and trainers are the best of the best. Strength training at Lift has transformed... read more

    Alexi Zloof Avatar Alexi Zloof

    Great experience. Had my 1:1 with Chad & Mike years ago pre-Covid. They tailored it to my needs. Give them a try, you’ll not regret it. ... read more

    E M Avatar E M
  • Love LIFT!!! What a kind, professional and motivational group of people! Thanks for making me feel so comfortable as I begin my strength training journey.

    Allie Hurwich Avatar Allie Hurwich

    This best place to work out in Chicago. Intelligent trainers with a great atmosphere. You can tell they love what they do and are passionate about creating the best gym/workout... read more

    Danielle Spellman Avatar Danielle Spellman

    Positive: Professionalism ,  Quality I started attending the women’s lifting class and absolutely love it! It’s exciting, fun and welcoming for all different ability levels!

    Lainie Augensen Avatar Lainie Augensen
  • I have always been a very active person but I have seen the biggest difference in both my strength and physique since working out at Lift. I’ve been to many... read more

    Alison Avatar Alison

    Its always been a great experience with a professional environment, high quality and well maintained machines. I'd definitely recommend this gym to anybody wanting to reach personal goals for themselves.

    Francisco King Avatar Francisco King

    I've been working with Abby 3 days a week since October 2021, and it's probably not too much of a stretch to say I'm in love with her. In... read more

    Ryan Carter Avatar Ryan Carter
  • After working out at LIFT for a year now, I can't say enough good things about this place. My trainer, Isaac, is kind, knowledgeable, experienced, and careful, making sure... read more

    Paula Hoste Avatar Paula Hoste

    Looking for a great workout with Chicago’s best trainers, in an immaculate space in Lincoln Park or River North? Then do not delay and book an appointment at LIFT today!... read more

    Kristin Arnold Avatar Kristin Arnold

    I've been training at LIFT since they opened and the trainers here are second to none. They are highly skilled, consummate professionals, and just all around nice guys. ... read more

    Chris Jamerson Avatar Chris Jamerson