It Actually Takes a Lot Longer Than You'd Think to Lose Muscle From Not Working Out
Taking time off from working out does not lead to immediate muscle loss. It generally takes three to four weeks of inactivity to start noticing a decrease in strength performance. Aerobic capacity, however, decreases more quickly, often within two weeks of reduced training.
- ▪Strength and endurance respond differently to detraining, with strength being maintained longer during inactivity.
- ▪It usually takes three to four weeks to notice a decrease in strength performance with complete cessation of activity.
- ▪Aerobic capacity decreases quicker than strength, with noticeable declines occurring around two weeks off.
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WellnessIt Actually Takes a Lot Longer Than You'd Think to Lose Muscle From Not Working OutIn other words, relax—a week or two off when you’re sick or traveling isn’t a dealbreaker.By Hannah SingletonMay 23, 2026Photograph: Getty Images; Collage: Gabe ConteSave StorySave this storySave StorySave this storyIf you love to work out, it can be mentally and physically difficult to take time off. I like to strength train four days a week and incorporate cardio by boxing or running, so when I’m too sedentary, my body gets restless, and my focus goes out the window. If I catch a cold or have a jam-packed vacation planned, I feel guilty for allowing my routine to lag for a week or two.
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