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One day you\u2019re consistently working out<\/a>, loving your routine, and making progress in the gym and then the next something happens that stops you in your tracks. Most people experience a fitness pause at some point\u2014whether it\u2019s because of an injury, illness, or schedule conflict. But what happens to all that muscle you built up when you have to take a break?<\/p>\n With muscle, it\u2019s a use-it-or-lose-it situation<\/a>. \u201cIf you’re not using that tissue, then your body no longer needs to divert additional fuel sources and water at the same rate,\u201d says Rachelle Reed, PhD, an exercise physiologist. In other words, if you go too long without strength training<\/a>, your body stops devoting the resources it needs to maintain your muscles\u2014and then they start to lose their strength and size.<\/p>\n No matter what is keeping you from your fitness journey, fear not: There are plenty of ways to protect your muscle gains<\/a>. Here\u2019s what experts say you should do if you\u2019re going to be away from the weight room for a prolonged period of time.<\/p>\n Meet the experts: <\/strong>Rachelle Reed<\/a>, PhD, ACSM-EP, is an exercise physiologist. Gabrielle Savary<\/a>, CPT, is a personal trainer, the founder of Grow With Gab Fitness<\/a>, and a member of the WH Strength in Diversity class of 2025.<\/p>\n How Fast You Lose Muscle Mass<\/p>\n The good news: Muscle loss doesn\u2019t happen overnight. It actually happens at a consistent\u2014and pretty slow\u2014rate. Even if you\u2019re on a fitness break for a couple of weeks, there\u2019s nothing to worry about. You likely won\u2019t start to see a difference in muscle mass until about six weeks of sedentary behavior<\/a>, at the very earliest, Reed says.<\/p>\n Several studies have confirmed this. One 2024 study in The Scandinavian Journal of Medicine and Science in Sports<\/a> found that even ten weeks of missed resistance training didn\u2019t make much of an impact on muscle strength or size. Plus, although participants did experience some loss in muscle strength and mass by week 10, they regained it within the first couple of weeks of retraining<\/a>.<\/p>\n You might feel weaker after a couple of weeks, though, Reed says. When you haven\u2019t been working out, that neuromuscular connection<\/a>\u2014the link between your brain and your muscles\u2014can feel a bit out of practice. Even if your arms are just as strong as before, your brain forgets that they have strength because you haven\u2019t lifted in a while, as a sort of muscular amnesia.<\/p>\n Rest assured, though, even if you\u2019ve been out of the gym for a couple of months, you\u2019ll feel that strength come back after a few weeks of training<\/a>. It\u2019s simply muscle memory<\/a>. \u201cMuscle loss isn\u2019t inevitable or irreversible. It has a remarkable capacity to regain size and strength once training resumes,\u201d says Reed.<\/p>\n How to Slow Down Muscle Loss<\/p>\n In the case that you aren\u2019t working out over the course of many weeks, there are things you can do to prevent a decline, according to experts.<\/p>\n 1. Prioritize protein.<\/p>\n When it comes to taking a fitness break, preservation is the name of the game, says Gabrielle Savary, CPT<\/a>, a personal trainer and founder of Grow With Gab Fitness<\/a>. One of the biggest elements to that preservation is what you eat. \u201cProtein<\/a> is king. If you prioritize protein over everything else, you’ll keep your body in a good spot to maintain the muscle mass that you currently have, even if your training capacity has been reduced,\u201d says Savary.<\/p>\n She recommends adopting a high-protein diet with about 25 to 40 grams per meal<\/a>. While this might be more than the recommended dietary allowance<\/a> (RDA) of protein\u20140.36 grams per pound of total body weight\u2014it\u2019s worth turning your intake up a notch to ensure your muscles get the support they need. Try spreading out your protein throughout the day (there are lots of great high-protein snacks<\/a> out there) to make it easier to hit your goal.<\/p>\n Get some delicious high-protein recipes in the WH+ Meal Prep Manual.<\/a><\/p>\n 2. Take creatine.<\/p>\n Combining resistance training with creatine<\/a> is the golden combination for building muscle mass\u2014but it\u2019s also worth using even if you\u2019re not hitting the gym. Several studies on creatine usage in patients with limb immobilization (from an injury) found that those who used creatine maintained more muscle mass than those who didn\u2019t, per a review in Nutrients<\/a>. So even when you\u2019re in a more sedentary era, creatine can\u2014and should\u2014be your go-to supplement, says Savary.<\/p>\n If you haven\u2019t tried creatine before, a break from the gym can be a perfect opportunity to try it out. \u201cThe second you start training again, you’ll be in a better starting position,\u201d says Savary.<\/p>\n Plus, creatine has been shown to improve brain health<\/a>, boost reproductive health, and curb the effects of short-term sleep deprivation<\/a>, per previous Women\u2019s Health reporting<\/a>. All that said, you\u2019re going to want to touch base with your doctor or dietitian before starting any new supplement.<\/p>\n 3. Don\u2019t cut calories.<\/p>\n If you\u2019re taking a gym break, you may be thinking, I\u2019m working out less, so I should eat less too. That\u2019s not the case if you\u2019re hoping to maintain muscle. \u201cSlashing calories will only progress you losing muscle mass as opposed to maintaining it. This whole phase is supposed to be about preservation over progression,\u201d says Savary.<\/p>\n Calories are key to muscle maintenance. If your food intake gets low, your body will break down muscle tissue for energy. This is the last thing you want when you\u2019re trying to preserve muscle mass. And if you are concerned about weight, consider choosing a protein-rich regimen to support your muscles.<\/p>\n 4. Catch your Zzz\u2019s.<\/p>\n Getting sleep\u2014good sleep<\/a>\u2014is key in preventing muscle loss. One study of 19,770 people in BMC Health<\/a> found that those who reported poor sleep quality experienced greater losses in skeletal muscle mass than those who reported good sleep quality<\/a>. The study also found that the quality of sleep played a larger role in muscle mass prevention than sleep duration.<\/p>\n So even if you can\u2019t get those eight hours in every night, make sure you\u2019re following sleep hygiene best practices<\/a>\u2014like implementing a routine, cutting down on caffeine in the afternoon, and reducing sleep interruptions\u2014to give your body the recharge it needs.<\/p>\n 5. Keep your body moving whenever you can.<\/p>\n Although movement looks different for everyone on a gym break (especially if you\u2019re injured) it\u2019s important to try and get at least some exercise in if you\u2019re able, even if it\u2019s simply getting in your steps. \u201cGoing for a walk<\/a> still puts some stress on the musculoskeletal system, which is important,\u201d says Reed. Any kind of resistance causes your muscles to work harder than they would at rest, helping you to maintain strength and muscle mass.<\/p>\n You can also opt for low-impact machines<\/a> at the gym, like a stationary bike, elliptical, or ski erg, Savary says. Little things like taking the stairs, carrying luggage, or just banging out some air squats all help your body maintain its fitness and strength while you\u2019re on a break. Bonus points if you\u2019re able to stretch<\/a>.<\/p>\n \u201cWe’re doing something that tells the body, \u2018hey, we’re moving in a strategic way and sending stimulus to the muscle fibers in general,\u2019\u201d says Savary. Any opportunity you have to be active, whether you\u2019re in downward dog or ripping a 30-second plank, gives your body a reminder to keep those muscles strong. What exactly you decide to do is going to look different for everyone\u2014and if you\u2019re injured, then you should talk with your doctor or physical therapist to find out what\u2019s safe.<\/p>\n Staying active in whatever way you can also allows you to reap the mental benefits of exercise<\/a>, says Reed. And it\u2019s not all about endorphins: Taking time out of your day to walk, stretch, or move your body helps you maintain the sanctity of your fitness time, even if your routine looks different right now. You\u2019ll be back to the races eventually.<\/p>\n Halle Newman is a freelance journalist and copywriter based in New York City. When she\u2019s not writing, she\u2019s probably strolling through Central Park with a matcha or trying out a new dance class.\u00a0<\/p>\n![\"Headshot](\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2026\/06\/5ce94b68-0882-422b-a86e-b3ffad6ff287_1772120975.file.png\" "\\"Headshot")
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