Muscle Strength Recovers Quickly After Breaks in Resistance Training

A study from the University of Jyväskylä's Faculty of Sport and Health Sciences evaluated how a mid-program training pause affects muscle size and strength gains during a 20-week resistance training regimen. Participants who took a 10-week break midway through their training achieved similar outcomes in muscle strength and size compared to those who trained continuously, highlighting the capacity of muscle and strength levels to recover swiftly post-break.

Training break impact on strength and muscle size

The research analyzed the impact of a 10-week training break within two groups: a continuous training group and a group with a mid-regimen break. Muscle size and strength results were found to be comparable across both groups by the end of the 20-week program. Researchers attributed this parity in outcomes to the fast recovery rate in muscle strength and size, which returned to pre-break levels soon after training was resumed. The group that took a break reached their previous strength and size metrics within five weeks of returning to training, suggesting robust adaptability in muscle response following periods of inactivity. 

“During the first few weeks after the break, progress was very rapid and after only five weeks of re-training, the pre-break level had already been reached.”

Dr. Eeli Halonen

Maximum strength holds steady while muscle size decreases

A closer look at the effects of the break showed that maximal strength was preserved more effectively than muscle size, indicating that strength gains are somewhat resilient to breaks. The researchers theorize that neural adaptations in the central nervous system may offer more durable improvements in strength than those in muscle tissue, which tend to diminish faster.

Future research on muscle memory mechanisms

Researchers are now turning to cellular and molecular studies to better understand "muscle memory" – the phenomenon of rapid muscle recovery following inactivity. Future research aims to clarify the biological changes in muscle cells that could explain the persistence of muscle memory, adding to a growing understanding of this phenomenon’s underlying mechanisms.

Practical implications for training routines

For those engaged in resistance training, the study suggests that breaks of up to 10 weeks may not significantly hinder overall progress, provided that training is consistent outside of break periods. Although breaks may slow down overall progress, the research supports that muscle strength and size can quickly return to pre-break levels, making structured breaks feasible in long-term training plans.

"It is comforting to know that it is possible to reach the pre-break level surprisingly quickly.”  

Eeli Halonen

Study context and participant profile

This study’s findings were based on young Finnish adults who were physically active but new to structured resistance training, emphasizing that results may differ for other populations or training experience levels.

Reference: Halonen EJ, Gabriel I, Kelahaara MM, Ahtiainen JP, Hulmi JJ. Does taking a break matter—adaptations in muscle strength and size between continuous and periodic resistance training. Scandinavian Med Sci Sports. 2024;34(10):e14739. doi: 10.1111/sms.14739

This article has been republished from the following materials. Note: material may have been edited for length and content. For further information, please contact the cited source. Our press release publishing policy can be accessed here.

This content includes text that has been generated with the assistance of AI. Technology Networks' AI policy can be found here.