How Long Can You Stop Lifting Weights Without Losing Muscle?

Weightlifting helps build bone density.

No Workouts

The American College of Sports Medicine and other pro-exercise groups all agree with the age-old cliche: if you don't use it you lose it. Most people report noticeable losses in as little as one week when weightlifting is stopped completely. Two workouts a week are considered the minimal to show small gains or maintain strength levels. Three workouts a week provide optimum increases in muscle strength.

Low Workouts

While one week shows up losses, continuing to perform one workout a week will significantly slow down the rate of muscle of atrophy. By increasing the quantity of similar lifting work in daily activities in place of a workout, loss of muscle can be minimized or avoided.

Bottom Line

If you stop doing all exercising, you will be noticeably weaker within one week. By continuing at a reduced workout rate or by incorporating more activity in your daily life, muscle loss can be significantly slowed.

References

• Columbia University: Go Ask Alice
• ExRx: Weight Training Guidelines