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Whether you're a seasoned athlete or just starting your fitness journey, you may have wondered about muscle loss. After all, we all want to know that our hard work in the gym isn't going to waste. The good news is that muscle loss doesn't happen overnight, and there are ways to mitigate it. So, how long does it take to lose those hard-earned muscles? Well, it depends on several factors, including your fitness level, age, diet, genetics, and activity level during downtime. Generally, it takes about four to twelve weeks to notice visible muscle shrinkage, and building them back can take a similar timeline.
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What You'll Learn
Muscle atrophy
There are three types of muscle atrophy: physiologic, pathologic, and neurogenic. Physiologic atrophy is caused by not using the muscles enough, often due to a sedentary lifestyle, or health problems that limit movement. This type of atrophy can often be reversed with exercise and better nutrition. Pathologic atrophy is seen with aging, starvation, and diseases such as Cushing's disease, which is caused by taking too much corticosteroid medication. Finally, neurogenic atrophy is the most severe type of muscle atrophy. It can be caused by an injury to, or disease of, a nerve that connects to the muscle. This type of atrophy can occur more suddenly than physiologic atrophy.
The treatment for muscle atrophy depends on the underlying cause but often includes exercise, physical therapy, and adequate nutrition. Functional electrical stimulation (FES) is another effective treatment. It is important to get advice from a doctor or healthcare provider, who can recommend an appropriate program to rebuild lost muscle. In some cases, surgery may be required to correct a contracture.
While muscle atrophy can occur due to inactivity or illness, it is also a natural part of the aging process. Age-related muscle loss, called sarcopenia, can be slowed by exercise. However, as people age, their bodies produce fewer proteins that promote muscle growth, leading to a reduction in muscle cells and muscle atrophy.
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Age-related muscle loss
Sarcopenia is characterised by a loss of muscle mass and strength, which can make everyday activities more difficult. For example, those affected by the condition may struggle with tasks such as getting dressed, walking, climbing stairs, or carrying groceries. The loss of muscle strength can also increase the risk of falls, broken bones, disability, and death.
The major cause of sarcopenia is ageing, but other factors can contribute to the condition. For example, the body's decreased production of certain hormones, such as testosterone and insulin-like growth factor (IGF-1), can affect muscle fibres. Additionally, the body's ability to break down and synthesise protein decreases with age, which can impact muscle growth and recovery.
While sarcopenia is a common condition, it is not an inevitable part of ageing. There are ways to treat and reverse the effects of the condition. Strength training can help rebuild and maintain muscle at any age. Progressive resistance training (PRT) is particularly effective, as it involves gradually increasing workout volume, weight, reps, and sets as strength and endurance improve. This constant challenge helps build muscle and prevent plateaus.
In addition to strength training, diet also plays a role in building muscle mass. A higher-protein diet can aid in rebuilding and maintaining muscle. Good sources of protein include lean meat, poultry, fish, eggs, low-fat dairy, lentils, and beans.
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Muscle memory
There are two types of muscle memory: neurological and physiological. The former is tied to the recall of learned activity and is the type that most people associate with the term. It refers to the phenomenon in which it appears that our muscles are "remembering" specific movements. The latter is related to the regrowth of actual muscle tissue.
The basal ganglia play an important role in muscle memory consolidation, which involves the continuous evolution of neural processes after practicing a task has stopped. The basal ganglia-cerebellar connections are thought to increase over time when learning a motor task, and the connection between the basal ganglia and the primary motor area is strengthened. This suggests that the basal ganglia play a crucial role in the motor memory consolidation process. However, the exact mechanism of this process is still controversial and debated within the scientific community.
The term "muscle memory" is also used to describe the ability to quickly regain muscle mass that is lost after periods of inactivity. Once muscle mass is gained through strength training, if it is lost after taking time off from training, it can be regained faster than the amount of time it took to build initially. This is because there is some muscle memory stored in the body, and certain measures of fitness and heart health might bounce back more quickly.
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Factors influencing muscle loss
Muscle loss is a natural part of the ageing process. However, several factors can influence the rate at which muscle loss occurs. These include:
Age
Older people are more vulnerable to muscle atrophy, with people over 65 being especially susceptible.
Prior Health and Fitness Level
The impact of a period of downtime depends on your prior health and fitness level. For example, men who are regularly active can prevent muscle atrophy even when they are off their feet for a while. In general, it takes around four to twelve weeks to notice visible muscle shrinkage.
Diet
A poor diet can lead to muscle loss. Malnutrition and starvation can cause muscle atrophy, and a diet lacking in protein and calories can hinder muscle growth.
Activity Level
Physiologic atrophy, or muscle loss due to inactivity, can occur after an injury, illness, or any prolonged period of inactivity. This can be caused by a sedentary lifestyle, desk jobs, or certain medical conditions that limit movement.
Genetics
Some genetic disorders, such as muscular dystrophy or Charcot-Marie-Tooth disease, can cause muscle atrophy.
It is important to note that muscle loss can be mitigated or reversed through physical therapy, strength training, cardio, flexibility exercises, and a nutritious diet.
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Preventing muscle loss
Muscle loss is a natural part of the ageing process. However, it can also be accelerated by an injury, illness, or a prolonged period of inactivity. This can lead to muscle atrophy, resulting in overall weakness, poor balance, and frailty.
To prevent muscle loss, it is important to maintain physical activity and a healthy diet. Working out two to three times a week can help to grow and maintain muscle mass. Consistency is key, and any form of resistance exercise will help to mitigate muscle loss. It is also important to ensure you are consuming enough calories and protein to support new muscle growth.
If you are taking a break from strength training or aerobic exercise, try to maintain some level of physical activity. Walking, taking the stairs, or focusing on exercising unaffected parts of the body can all help to maintain muscle mass.
For older adults, the risk of muscle atrophy can be reduced by implementing a strategy that includes physical therapy, strength training, cardio, flexibility exercises, and a nutrition plan that includes more protein and calories. Progressive resistance training (PRT), where you gradually increase your workout volume, is a great way to build muscle and avoid plateaus.
Finally, getting plenty of restorative sleep is key to avoiding muscle loss. Sleep helps to reset the body and provide energy for your next workout.
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Frequently asked questions
It depends on several factors, including your fitness level, age, diet, and how much activity you get during your time off from strength training. In most cases, you won't lose much strength if you take three to four weeks off, but muscle atrophy can occur within two to three weeks of inactivity.
Muscle atrophy is the wasting or thinning of muscle mass. It can be caused by not using your muscles enough, nerve problems, or diseases. The most obvious sign of muscle atrophy is reduced muscle mass, but other signs include weakness, numbness, or tingling in the affected limbs.
Yes, muscle loss due to atrophy can be reversed with exercise and a healthy diet. It is best to consult a doctor, as they can recommend an appropriate program to rebuild lost muscle, which may include physical therapy, strength training, cardio, flexibility exercises, and a nutrition plan that includes more protein and calories.
To prevent muscle loss, it is important to maintain physical activity and a healthy diet. Weight training with dumbbells and resistance bands can help, as can other muscle-building exercises such as rowing, swimming, walking, and cycling. Sleep is also critical for muscle growth and recovery.
