{"id":418012,"date":"2025-09-12T08:41:14","date_gmt":"2025-09-12T08:41:14","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/418012\/"},"modified":"2025-09-12T08:41:14","modified_gmt":"2025-09-12T08:41:14","slug":"how-long-does-it-take-to-lose-muscle-during-forced-rest","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/418012\/","title":{"rendered":"How Long Does It Take To Lose Muscle During Forced Rest?"},"content":{"rendered":"

You\u2019ve been getting stronger every week, when suddenly\u2014bam\u2014an injury, illness, or other curveball benches you. Without your daily sweat and dose of endorphins, it’s natural to fear that your muscles are going to disappear faster than you can say \u201cprotein shake<\/a>\u201d. But the truth is that being sidelined is more common than you might think, and it’s not the end of your strength story.<\/p>\n

\u201cMost women will have at least one point in their life when they have no choice but to be sedentary,\u201d says strength and conditioning specialist Alena Luciani, MS, CSCS, founder of Training2xl. About 20 percent<\/a> of pregnant people are put on bed rest, which requires significantly restricting their physical activity as a way to protect the fetus or the parent. It\u2019s also common for people to get a surgery or injury\u2014whether that\u2019s an organ removal or muscle tear\u2014that requires lying low.<\/p>\n

\u201cA concussion is another common cause of bed rest, especially for athletes,\u201d says Luciani. While national concussion data varies, girls and women experience higher rates<\/a> of sport\u2011related concussions in many sports compared to boys and men, and data<\/a> suggest that recovery can also take significantly longer. And fatigue is a common symptom<\/a> of many chronic illnesses, which can disrupt your daily routine for days, weeks, or even months. <\/p>\n

No doubt, being unable to exercise at your typical level\u2014or worse, being forbidden from doing so by a healthcare provider\u2014can be tough. \u201cNot being able to do anything can be really challenging for a person who regularly exercises because you don\u2019t get the hit of endorphins that you\u2019re used to getting,\u201d says Luciani. Not to mention, \u201cthere can be a feeling of identity loss or crisis that accompanies the drastic change in exercise habits,\u201d she says. <\/p>\n

Meet the experts:<\/strong> Alena Luciani, MS, CSCS, is a certified strength and conditioning specialist and the founder of Training2xl<\/a>. Sharon Gam, PhD, CSCS<\/a>, is an exercise physiologist and certified strength and conditioning coach.<\/p>\n

But in the grand scheme of things, a forced rest period isn\u2019t something to fret about. \u201cEven if you have to take two months of bed rest, if you\u2019re able to maintain consistency over the rest of the year, that means that you were able to be active 83 percent of the time,\u201d Luciani points out. <\/p>\n

Strength and muscle mass, as it turns out, play the long game. As exercise physiologist and certified strength and conditioning coach, Sharon Gam, PhD, CSCS, puts it: \u201cOver years and decades, consistency is what\u2019s most important for physical and mental health and performance.\u201d <\/p>\n

More good news: there are steps you can take to help protect your hard-won gains during forced rest and set yourself up for a smooth return to your routine. Ahead, expert-backed tips for preventing muscle loss. <\/p>\n

What Happens to Your Body During a Forced Rest Period <\/p>\n

Your muscles took time to build, and they won\u2019t melt away as soon as you stop moving. In fact, some rest is an essential part of getting stronger in the first place. <\/p>\n

Your body doesn\u2019t instantaneously build muscle as you resistance train, says Luciani. With each rep, you\u2019re creating tiny microscopic tears in the muscle fibers. After your workout, your body calls on special Bob the Builder-esque cells (called satellite cells) and amino acids to repair the damage, she says. Over time, this process makes your muscle fibers thicker, stronger, and more resilient. <\/p>\n

Related Stories<\/p>\n

But even when you\u2019re not regularly training, your body is constantly juggling two competing processes: muscle protein synthesis (building muscle) and muscle protein breakdown (breaking it down), explains Dr. Gam. \u201cMuscle protein synthesis occurs when your body builds new muscle fibers from amino acids and incorporates them into your muscle tissue,\u201d she says. Muscle protein breakdown occurs when your body dismantles existing muscle fibers so that it can use their building blocks (amino acids) for energy, she says. <\/p>\n

When you\u2019re lifting consistently, muscle protein synthesis outweighs breakdown, which allows you to make gains, says Dr. Gam. But when your muscles aren\u2019t working or aren\u2019t challenged for a prolonged period of time\u2014for example, during a prolonged period of rest\u2014muscle protein synthesis slows down, she says. \u201cThis shifts the balance towards muscle protein breakdown, which gradually leads to a reduction in muscle mass,\u201d she explains. <\/p>\n

The keyword here? Gradually. More ahead. <\/p>\n

How Long It Really Takes to Lose Muscle Mass<\/p>\n

There\u2019s no one-size-fits-all amount of time. What goes down during a period of downtime depends on a mix of factors, such as the extent and duration of the rest period, as well as your body composition and training age at the time the inactivity commences, according to Dr. Gam. <\/p>\n

\u201cYour age is a big factor, since as we age, we naturally become less sensitive to the muscle-building effects of protein ingestion and resistance training,\u201d she says. When you\u2019re older, this reduced sensitivity (known as anabolic resistance) means it can take longer to build muscle, as well as take less time to lose it, than someone in their 20s, she notes. <\/p>\n

\n

Measurable muscle loss doesn\u2019t begin until nearly three weeks into complete inactivity, research suggests.<\/p><\/blockquote>\n<\/blockquote>\n

Your hormonal health and levels also play a significant role. \u201cSome hormones, like testosterone and estrogen, promote muscle protein synthesis,\u201d explains Dr. Gam. \u201cOthers, like cortisol, promote muscle protein breakdown.\u201d When estrogen and testosterone levels dip, as happens during perimenopause and menopause, muscle breakdown tends to accelerate. Conversely, during peak hormonal phases like early adulthood or pregnancy, when the sex hormones are naturally higher, the rate of muscle loss may be slower, she says. <\/p>\n

That said, \u201cyou don\u2019t build strength and muscle overnight, and you also don\u2019t lose it overnight,\u201d says Dr. Gam. Research<\/a> suggests that measurable muscle loss doesn\u2019t begin until nearly three weeks into complete inactivity, says Luciani. <\/p>\n

Though that timeline may be even more extended for those who aren\u2019t bedridden, but are not presently exercising. One small October 2024 study in the Scandinavian Journal of Medicine & Science in Sports<\/a> found that it can take up to 10 weeks for a break from resistance training to translate to changes in strength or size. Research in Sports<\/a> suggests that it may take up to 12 weeks, provided there is some degree of exercise. <\/p>\n

Related StoriesHow to Support Your Body and Maintain Muscle During a Workout Break<\/p>\n

Whether you\u2019re taking time off for a cold, concussion, a postpartum recovery period, or another reason, there are a few steps you can take to minimize muscle loss and support a seamless return. <\/p>\n

1. Prioritize protein.<\/p>\n

\u201cProtein intake is always important for driving muscle protein synthesis,\u201d says Dr. Gam. \u201cEating protein stimulates muscle protein synthesis, and several studies<\/a> have found that supplementing with protein can slow down or prevent muscle loss during periods of immobilization.\u201d <\/p>\n

The American College of Sports Medicine<\/a> recommends that anyone who regularly lifts weights consume 0.5 to 0.8 grams of protein per pound of body weight. That equates to 75 to 120 grams of protein per day for someone who weighs 150 pounds, and 100 to 160 grams for someone who weighs 200 pounds. <\/p>\n

However, increasing protein intake has been shown<\/a> to reduce muscle loss while healing from injury, according to research in Nutrients. \u201cExactly how much protein you should aim for [during periods of inactivity] will vary person to person, based on factors like body composition, health status, activity level, and more,\u201d says Luciani. <\/p>\n

Research<\/a> has found that consuming up to 1.4 grams of protein per pound of body weight is safe. But since nutritional needs differ, your best bet is to work with a registered dietitian for personalized advice. <\/p>\n

2. Move a little bit\u2014if you can.<\/p>\n

Sometimes movement is totally and entirely off the table, for example, after surgery or while recovering from specific injuries. But it\u2019s also common for people to mistakenly assume that all activity is off the table when it\u2019s not, according to Luciani. \u201cHaving a broken wrist, for example, doesn\u2019t necessarily mean that you are totally out of commission for all physical activity,\u201d she says. <\/p>\n

If you get the green light from your healthcare provider and feel up to it, consider sprinkling in some light, pain-free movement. Whether it\u2019s walking, mobility work, yoga, or swimming, \u201cany movement is better than no movement at all,\u201d says Dr. Gam. In fact, \u201cthere\u2019s evidence that gentle movement can help preserve muscle.\u201d <\/p>\n

3. Make your sleep hygiene even more of a priority.<\/p>\n

Your bed may be your resting spot, but how much time you spend snoozing in your sheets can impact muscle loss. \u201cPoor and lack of sleep can lead to inflammation and chronically elevated cortisol levels, which contribute to muscle protein breakdown and a decreased rate of muscle protein synthesis,\u201d says Dr. Gam. <\/p>\n

Unfortunately, many common causes of inactivity already trigger inflammation, which, when combined, creates an inflammatory load that accelerates the rate of muscle breakdown, she says. \u201cPrioritizing sleep can help prevent you from losing more muscle than you would otherwise,\u201d she says. When possible, you\u2019ll want to get more than the standard seven to nine, and aim for 10 or more. <\/p>\n

4. Make your comeback slow and steady.<\/p>\n

When you finally get the all-clear to return to training, resist the urge to go full throttle. \u201cYou want to be mindful of your volume and intensity, keeping both a little lower when you return than where you were before,\u201d says Luciani.<\/p>\n

Gradually increasing weight, reps, or frequency over time<\/a> will help your muscles, joints, and nervous system acclimate without overloading your body. \u201cPushing too hard too quickly raises your risk of injury and, in some situations, could send you right back to forced rest,\u201d she says. Remember: The goal is to be consistent throughout your life, not to play catch-up overnight.<\/p>\n

Throughout a movement lull, too, supporting your mind is just as important as supporting your body, according to Luciani. \u201cIt can feel isolating and shake your sense of self not to be able to do anything,\u201d she says.<\/p>\n

To protect your mental health, she recommends implementing stress-management techniques, going to therapy, and talking to other people who are going through similar things. \u201cThese can all help you find solace during this frustrating time,\u201d she says.<\/p>\n

Find the Perfect Women’s Health Training Program for You\"Chevron\"Chevron\"Lettermark\"<\/p>\n

Gabrielle Kassel (she\/her) is a sex and wellness journalist who writes at the intersection of queerness, sexual health, and pleasure. In addition to Women\u2019s Health, her work has appeared in publications such as Shape, Cosmopolitan, Well+Good, Health, Self, Men\u2019s Health, Greatist, and more! In her free time, Gabrielle can be found coaching CrossFit, reviewing pleasure products, hiking with her border collie, or recording episodes of the podcast she co-hosts called \u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"You\u2019ve been getting stronger every week, when suddenly\u2014bam\u2014an injury, illness, or other curveball benches you. Without your daily…\n","protected":false},"author":2,"featured_media":418013,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[17687,143170,1331,1630,3989,105,1381,143169,16,15],"class_list":{"0":"post-418012","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-content-type-how-to-service","9":"tag-contentid-dffd2bbf-751e-4348-9d1c-724a4fbeb540","10":"tag-displaytype-standard-article","11":"tag-fitness","12":"tag-hasproduct-true","13":"tag-health","14":"tag-locale-us","15":"tag-shorttitle-how-to-maintain-muscle-when-youre-sick-or-injured","16":"tag-uk","17":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/115190437671749569","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/418012","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=418012"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/418012\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/418013"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=418012"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=418012"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=418012"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}