How many rest days before I lose muscle?

M

Muffin Top

Cathlete
Hi Cathe,
I am feeling particularly run down lately and felt like I maybe need a break from working out. I've been going 5-6 days a week since March. I've been steadily increasing intensity and time and I think my body needs a rest. I was just wondering if you could tell me how many days I could take off before I start losing the muscle and edurance I have worked so hard to build. Should I simply stop until I feel ready again? I used to look forward to working out, but lately, it just seems like a chore. What is your expert opinion?

Thanks for everything. You're the best...and I'm always willing to wait a few extra days for something that is truly fantastic.:D
 
I can't speak for weight training, not having taken any time off, but with running, you lose about 20% a week every week you take off, and it takes the same number of days to get back on track as you took off. In other words, if you take 2 weeks off, it will take you 2 weeks to regain your previous level of fitness. Just a rule of thumb - your mileage may vary. Good luck and hope you feel better soon!
 
I'd like to hear on this one too! I'm in physical therapy now for a shoulder impingement and I sure miss upper body workouts. Still stepping and doing all I can, but I mainly do everything w/one arm right now or everything below shoulder level. Thanks in advance! :)
 
It's possible to maintain muscle working each body part once a week (making sure to go to failure on almost every set if looking for muscle gains, and going to failure on only the last set of each exercise when looking for strength gains), but I've also read that for most people (as with many things, YMMV), strength and size losses can occur after around 5 days (I think this refers more to those who do full body workouts, so are not getting the metabolic and growth hormone stimulation that comes with working large muscle groups out more regularly).

I think it also really depends on the individual to some extent: whether you are a mesomorph (who builds and retains muscle more easily) or an ectomorph (hard gainers, who can also lose more easily, but still benefit from good recovery time), your age, gender, hormonal make-up, etc.

I've also read that working unilaterally (one side of the body) can help maintain strength/size on the other side of the body somewhat for neuromuscular reasons.
 
Muffin Top: I think in your situation, taking off 4-5 days wouldn't be harmful at all, and in fact, you might be surprised at how it can be beneficial. You might want to do some restorative yoga during this time, and avoid high intensity cardio (which can be cataboic, burning off muscle as well as fat).
 
Thanks for the responses. Actually, it seems I am suffering from a bit of sciatica--pain and numbness in my hips and legs so I've had to take the past two days off. I am hoping to do a little step today and some strength work this weekend--just minimally to hold onto my new muscles. And Stretch Max is definitely on my to-do this for the weekend.
 
I travel pretty frequently and never work out when I am out of town since I am on very physically demanding jobs.

I also travel quite a bit for pleasure -- next trip: Vegas in December.

I never take escalators or elevators unless the person I am with is out of shape. I walk every where and make sure I stay busy.

But forget those hotel gyms! I do enough working out at home!

Anyway, I have taken off as many as 10 days and when I went back to the exact same workouts I did prior to leaving on a trip, I do BETTER than before.

My performance is enhanced.

I think the body needs a week or two of doing no advanced workouts each year.
 
Hey Kathryn,

I agree!

I think prolonged rest periods (I mean a break -- not a vacation -- as Cathe says) is beneficial.

Muffin Top, it sounds as though you may be overtraining and need to rest.
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top