30 Seconds SummaryA Guide to Detraining: How to Mitigate Losses and Get Back to Full Strength
- Detraining does not significantly affect maximal strength for up to 28 days but accelerates losses thereafter, with older adults experiencing faster declines.
- Maximal power and strength endurance are also reduced with detraining, with older adults experiencing greater losses than younger adults.
- Muscle mass generally begins to decrease after 20 days of detraining, but muscle fiber cross-sectional area may be preserved.
- Muscle memory allows previously trained individuals to regain muscle and strength faster than it was originally built, potentially due to retained myonuclei.
- To mitigate strength and muscle losses during detraining, continue some form of resistance training, even at a reduced volume.
- Upon returning to training, start with lighter weights and gradually increase the load to minimize injury risk and recondition muscles.
- The retraining period, where lost muscle and strength are regained, is generally about half as long as the detraining period.
Stronger By Science
Greg Nuckols
