Athena Vale
Losing muscle mass is a common concern for people who exercise regularly and are then forced to take a break due to injury or other reasons. The good news is that muscle atrophy typically takes place during times of injury or when you completely stop using your muscles for an extended period of time. For example, research suggests that muscle strength can be maintained for about three weeks in athletes and non-athletes alike, and it takes about six to eight weeks of regular exercise to regain muscle strength. However, it's important to note that muscle loss can occur faster in extreme cases such as bed rest or exposure to zero gravity. Additionally, the longer you take a break from exercise, the more your body composition will change, with muscle cells shrinking and fat cells expanding. To prevent muscle loss, it is recommended to include some form of strength or resistance training in your routine, even if it's just a few times a week.
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What You'll Learn
Losing muscle mass is not healthy and should be done safely
Losing muscle mass can have several negative consequences on your health and therefore should be avoided. Muscle mass is essential for strength, and losing it will make you weaker, making it difficult to do everyday activities such as lifting groceries or carrying your children. It can also increase the risk of falls, especially in older adults, as muscle mass helps maintain balance and stability.
Additionally, muscle mass is associated with a lower risk of chronic diseases such as heart disease and diabetes. Losing muscle mass can also lead to a decline in your cardio fitness, which can happen relatively quickly. According to a 2012 study, endurance decreases between 4% and 25% after a 3-to-4-week break in cardio activity.
If you are taking a break from working out, it is important to do so safely and healthily. It is recommended to not take more than three to four weeks off from exercising to avoid noticeable drops in muscle strength. After three weeks of inactivity, athletes can start losing muscle strength, and after eight to twelve weeks, substantial muscle loss may occur.
However, it is important to note that taking a few days or even a few weeks off from working out will not seriously affect your progress. Our bodies are good at maintaining overall strength, and skeletal muscular strength remains relatively stable during short periods of inactivity. Additionally, if you are taking a break due to an injury or health condition, consult a physical therapist for a comprehensive home exercise program tailored to your specific needs and goals.
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Reducing caloric intake and altering workouts can lead to muscle loss
Reducing caloric intake and altering workouts can indeed lead to muscle loss. However, the extent of this loss depends on several factors, including age, sex, genetics, diet, and the type and duration of the altered workout routine.
When reducing caloric intake, it is essential to maintain a balanced diet rich in whole foods, such as fresh produce, healthy fats, and complex carbohydrates, and, most importantly, protein. A high-protein diet is critical for promoting muscle growth and preservation. If the body does not receive sufficient calories or protein, it will struggle to build and maintain muscle mass. This is because protein provides the essential amino acids required to support muscle protein synthesis and repair damaged muscle fibres.
Additionally, altering workout routines can impact muscle mass. Taking extended breaks from strength training or endurance sports can lead to muscle loss and a decline in physical performance. According to studies, athletes can start losing muscle strength within three weeks of inactivity, while beginners may lose their aerobic fitness after a four-week break. The good news is that, after a break, individuals can often regain their peak fitness levels faster than when they first began training, thanks to muscle memory.
To prevent muscle loss, it is crucial to maintain a consistent workout routine and a balanced diet with adequate protein intake. Strength training, such as lifting weights, and endurance exercises can help preserve and improve muscle strength during weight loss. By focusing on both diet and exercise, individuals can achieve their fitness goals while minimising muscle loss.
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Muscle atrophy is caused by muscle disuse or neurogenic conditions
Muscle atrophy, or the wasting or thinning of muscle mass, has two main causes: muscle disuse and neurogenic conditions.
Muscle Disuse
Muscle atrophy can be caused by not using your muscles enough. This can be due to a sedentary lifestyle, old age, or prolonged periods of immobilisation, such as bed rest or being in a cast. During periods of disuse, the body no longer needs to waste energy taking care of those muscles and so starts to break them down, resulting in a decrease in muscle size and strength. The rate of muscle atrophy from disuse is approximately 0.5–0.6% of total muscle mass per day, with older people being more vulnerable to dramatic muscle loss. However, disuse atrophy is usually reversible and can be treated with exercise and a healthy diet.
Neurogenic Conditions
Neurogenic atrophy is caused by nerve problems or diseases that affect the nerves that connect to the muscles. When these nerves are damaged, they can no longer trigger the muscle contractions needed to stimulate muscle activity, resulting in muscle atrophy. Neurogenic conditions that can cause muscle atrophy include Amyotrophic Lateral Sclerosis (ALS), Guillain-Barre Syndrome, carpal tunnel syndrome, spinal cord injury, multiple sclerosis, and muscular dystrophy.
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Older men can increase muscle mass lost due to ageing
Muscle atrophy, or age-related muscle loss, is a natural part of ageing. After turning 30, people begin to lose as much as 3% to 5% of their muscle mass per decade. This decline in muscle mass is even more pronounced in older people, who lose strength almost twice as fast as younger people.
However, older men can indeed increase muscle mass lost due to ageing. According to Dr Thomas W. Storer, director of the exercise physiology and physical function lab at Harvard-affiliated Brigham and Women's Hospital, "It takes work, dedication, and a plan, but it is never too late to rebuild muscle and maintain it."
Progressive resistance training (PRT) is one of the best ways to build muscle mass at any age. PRT involves gradually increasing workout volume—weight, reps, and sets—as strength and endurance improve. This constant challenge builds muscle and prevents plateaus. A meta-analysis of 49 studies of men aged 50 to 83 who did PRT found that subjects averaged a 2.4-pound increase in lean body mass.
Resistance training is also effective in increasing muscle mass and strength. A study of 57 adults aged 65–94 showed that performing resistance exercises three times per week increased muscle strength over 12 weeks.
In addition to PRT and resistance training, a combination of aerobic exercise and endurance training can also help to increase muscle mass. A study of 439 women over 50 years of age found that five days per week of cycling, jogging or hiking increased muscle mass. Another study of 227 Japanese adults over 65 years old found that six months of walking increased muscle mass, particularly in those who had low muscle mass.
Finally, nutrition plays a crucial role in building muscle mass. A diet rich in protein and calories is essential, as the body will struggle to build muscle without sufficient intake of these nutrients.
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It's easier to lose muscle than to build it
Age plays a significant role in muscle loss and gain. As people age, they naturally lose muscle mass and strength, leading to muscle atrophy. Older individuals experience a bigger drop in fitness during periods of inactivity compared to younger people. Additionally, older adults may have a lower capacity to break down and synthesize protein, which is crucial for muscle growth.
Genetics also influences muscle building and loss rates. Some individuals may see faster results in building muscle, while others may have a slower pace of muscle growth due to genetic factors.
Diet is another critical factor. A diet rich in protein and calories is essential for building muscle. Animal sources such as meat, eggs, and milk are ideal for providing the proper ratios of essential amino acids. Additionally, consuming a meal or drink with the appropriate carbohydrate-to-protein ratio after a workout can maximize muscle growth and improve recovery.
The level of physical activity is a key determinant of muscle loss and gain. In general, individuals who are highly active, such as athletes, can take about three weeks off without experiencing a noticeable drop in muscle strength. However, endurance athletes may see a decline in their cardio fitness more quickly, with endurance decreasing between 4% and 25% after a 3-to-4-week break. On the other hand, it takes about six to eight weeks of regular exercise to regain muscle strength. While muscle loss is inevitable during periods of inactivity, it is reassuring to know that muscle memory exists, making it easier to regain previous fitness levels after a break.
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Frequently asked questions
If you are an athlete, you can take about three weeks off without seeing a noticeable drop in your muscle strength. If you are a non-athlete, you can take about the same amount of time off without losing much strength. However, you will lose cardio endurance within a few days.
The amount of time it takes to lose muscle depends on your age, fitness level, genetics, and the cause of atrophy. Older people experience a bigger drop in strength during a break from exercise than younger people.
Progressive resistance training (PRT) and a higher-protein diet are the best ways to prevent muscle loss. A diet rich in protein is essential for building muscle, as the body breaks it down into amino acids, which it uses to build muscle.
Yes, it is possible to regain muscle after losing it. It takes about six to eight weeks of regular exercise to regain muscle strength. However, it will take longer than it did to lose the muscle mass in the first place.
