How long does it take to get out of shape after resting? 

We all skip a planned workout occasionally, and there’s nothing wrong with that. Sometimes, it’s even good to take a break from all the training and to listen to your body. However, for some, missing one workout can easily turn into two, and before you know it, two months have passed.  

However, does this mean you’re back to square one and need to rebuild your fitness level? 

Rest is important 

You often hear people say this, and it’s true. Rest is crucial. If you regularly feel tired and lethargic after your workouts, it might be a sign that you need to schedule in more rest. So, let the workouts take a backseat for a while. Your body needs enough time to recover, especially if you’re training intensively. Try scheduling those rest days – your body will thank you for it. 

Starting from scratch 

Regaining fitness and strength are much easier if you previously exercised regularly. This also applies to those who consistently engage in multiple weekly workouts for over a year. 

Strength 

The timeframe for experiencing a loss of strength varies from person to person. Most people notice a difference after two to three weeks of rest. The reason for taking a break can vary. If you’re sick, your body requires a lot of energy to recover, and you may notice a decrease in strength in less than two weeks. If not, it may take three to five weeks of not training to notice a difference. However, you may notice a difference in certain muscle groups. Sitting or lying down for long periods can cause your leg muscles to deteriorate more quickly. This finding is based on research from the National Library of Medicine, specialising in studies on sports and science. 

Conditioning 

If you’re a fan of running or other cardiovascular training, it is bad news for you. Unfortunately, rest has a more significant impact on cardio lovers. Research from the National Library of Medicine showed that after four weeks of rest, you can experience a 20% decline in your VO2max. You might be wondering what VO2max is or have possibly never heard of it. It sounds more complicated than it is – it’s simply the maximum oxygen uptake your body can transport. But don’t worry too much. You can regain your conditioning faster than you can build your muscles.