Here you will find everything you need to know about taking a break from weight lifting and tips for your training plan after a long break!
All beginnings are difficult. To make it easier for you to start training after a training break, we have summarized the most important points in this article.
There can be many reasons for taking a break from training. Whether you’ve had an illness or an injury, a vacation, a pregnancy, or simply because you’ve been too busy with college, work, or other commitments, breaks happen.
The limited training opportunities in recent months have also meant that training has been left on the grind for many.
No reason to despair, because training breaks can also do you good. The important thing is that you find your way back into your training.
When Is A Training Break Useful?
Breaks are important after each workout to allow your body to recover after exertion.
If you don’t build enough breaks into your training plan for regeneration, your body will demand them.
Constant tiredness, reduced performance, or stagnation can be signs that your body urgently needs a break.
A short break from training can also be right for other types of stress, such as excessive stress at work, so as not to overload your body.
In this case, light exercise is sometimes better than a hard training plan.
What Happens During A Training Break?
What exactly happens during a training break depends in particular on the duration of the break.
1 Week Training Break
In the first week without training, not much will happen to strength athletes at first, apart from your body recovering.
If you have set sufficient stimuli in the days before, your muscles can even grow during this time, because muscles are known to grow in the regeneration phase.
The prerequisite is, of course, that you provide it with sufficient nutrients.
This brings us to nutrition. If you use the week break to stuff yourself with tons of unhealthy stuff, this can of course shows up after just one week.
However, fat can only be built up if you give your body more energy than you use.
While an extra pound or two may make no or a positive difference in weight training, the extra weight can have a negative effect in other sports.
However, if you eat appropriately and healthy during your non-workout week, your body will thank you for the free time and you can continue your workout with rested muscles as usual.
For endurance athletes, unfortunately, things look a little different after just one or two weeks off from training. Endurance performance slowly deteriorates after a very short time.
It is therefore advisable to integrate a lot of exercise into everyday life during the training breaks and thus stay fit.
Important: If you have been ill or injured, your body is ailing and should not be used again immediately as usual. In this case, be sure to consult a doctor.
2 Weeks Training Break
After about a two-week break from training, your muscle size may decrease somewhat, which does not mean that muscles have been lost.
When the muscle is not under stress, glycogen decreases, and less water is retained. Nothing changes at this point in your power.
1 Month Training Break
After about a month off from training, muscle breakdown will slowly begin. As with muscle building, how fast the breakdown proceeds depends on various factors.
The genetic disposition cannot be influenced much. Anyone who builds muscle quickly is usually lucky enough to be able to maintain it better.
What you can control, however, is your diet. If you eat healthy and high in protein, you protect your muscles from rapid deterioration.
A calorie deficit, on the other hand, promotes breakdown.
2 Month Training Break
After a two-month break from training, endurance athletes may need to completely build up their endurance again.
The muscle breakdown progresses with the length of the training break.
How much muscle mass is still available also depends on your training condition or your muscle mass before the start of the training break.
But don’t worry, thanks to the so-called muscle memory effect you will find your way back to your best form after a long break with the right training plan.
Training Plan After A Long Training Break
What your training plan should look like after a long break depends on various factors. Why did you pause? How is your fitness level after your break?
Did you move despite the break in training? How did you eat during your training break? How long was your break?
All of this influences how you should structure your training plan after a break. So there is no general plan on how to start training again after a break.
In general, however, start slowly! After a long break, the body can no longer perform as well.
Anyone who expects too much at once runs the risk of injuring themselves and in the worst case has to take a break again.
If you don’t expect too much, train regularly and slowly increase the intensity of your training you will soon be training at the same level as before or even better!
- If you take a break from training for a week or two, there will be no muscle loss.
- After just a week of training breaks, endurance performance suffers.
- Muscle breakdown begins after a four-week break from training.
- Muscle loss can be slowed down by eating a healthy, high-protein diet.
- A calorie deficit leads to faster muscle breakdown.
- Thanks to the muscle memory effect, athletes with the right training plan can quickly find their way back to their previous performance after a long break.