After seven days off, you’ll barely notice a difference physically, at least not where it counts. Research shows that muscle strength remains mostly stable over the first week of not training, and losses are fairly negligible as long as you keep moving in some way. You might spot a small drop in muscle size and muscles may seem more ‘flat’, but that’s more likely due to losing your post-workout ‘pump’ than any actual loss of tissue. In fact, a short break can give your muscles, joints and nervous system time to recover, leaving you feeling stronger once you’re back in the gym.
In extreme cases such as bed rest or space travel, research shows muscle atrophy can start within just a few days. This is because without any mechanical tension, your muscles stop receiving the signal to maintain mass. But unless you’re completely immobilised, it doesn’t apply to a standard week off the gym. Everyday movement still keeps most muscle fibres firing. And if you’re really worried about it, new research shows you can maintain strength and muscle size with just one workout a week. However, if anything is lost in this short time, you will soon gain it back – so no stress.
Endurance athletes may notice a small dip in aerobic efficiency or feel their heart rate spike sooner during exercise, but these changes are mostly temporary and due to reduced training stimulus, not actual loss of fitness. For the average gym-goer, a week off is often a net positive. Your body recovers and performance can even improve once you’re back with more energy and motivation.