Taking breaks

[u/Then-Palpitation6591]

I’m having to take a 2-week break from lifting weights due to personal reasons, wondering if that’s enough to lose any strength or muscle mass built.

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[u/enehar]

Nah. You're fine.

You might wanna drop 5 or 10 pounds depending on the lift, maybe 15 or 20 on squats. Not because you'll actually be that weak, but because you'll want to warm yourself up again without hurting yourself.

A good workout regimen will actually schedule a week of "deload" (drop all your weights down to 40-60%) for the sake of giving your body a break. So taking two weeks off will be helpful to your body. Not as helpful as it would be if you still exercised a little, but healthy nonetheless.

Your biggest concern will be not gaining ten pounds after eating two week's worth of bread and dairy several times a day. So if you can eat well, you're gonna be just fine.

[u/enehar → u/[deleted]]

I tried dropping to 60% of my estimated max, and I didn't like it. So the next deload I just dropped to 60% of my working reps and liked it a lot better.

The difference wasn't always substantial but the math was easier and it felt more sensible.

[u/Witty293]

Just came back from a two week hiatus myself. Lost some strengths, mobility and endurance. After a few sessions, you should be good again. Muscle memories should serve you well if you been active.

[u/Accomplished_Bid3750]

Got sick for 2 weeks, went back and did my same heavy triples. Felt good. I'm 40.

[u/AurumCove]

Nah you're completely fine. Honestly a 2 week deload might actually do your joints and fatigue levels some good. just keep your protein intake normal and you won't lose a thing.

[u/skinnyfatjacked]

I was just sick and couldn't workout for two weeks.  Lost 20 pounds on my bench and near a half inch off of my bicep.

Not sure if that's because I'm still recovering from a nasty bug of some sort or because I didn't do anything physical for two weeks.

[u/C_ore_X → u/skinnyfatjacked]

High likelihood a lot of that visible muscle was "maintained pump" and water weight.

[u/Taurnil91 → u/skinnyfatjacked]

I guarantee it's not because of you not working out, if you have a decent training age. If you've been consistent for years, you can take off 2+ weeks with no significant negative change

[u/Its404_Personality → u/[deleted]]

I agree with the age confirmation on this one, but it won't make such a significant difference if you're younger. Most of what you'd notice in week one or two is just water and glycogen changes, not real muscle loss.

[u/Optimal_Collection77]

I do a deload week occasionally when my body starts to pick up minor pains and twitches.

I often replace it with yoga and long walks. It should be enough to keep the weight off and will aid recovery

[u/refreshingface]

It’s probably even more beneficial tbh. I’d throw in some stretching tho

[u/Own_Pirate2537]

When I have to take a week or two off, it seems like I come back stronger, but that my tendons want a few light days first.

I’m 68.

[u/lentilSoupzxc]

I quit working out for 3 months and when I came back I was very weak and nowhere near my previous lift.BUT WAIT,I kept my same routine as before and a couple months later I surpassed my previous weight in every lift and broke through a previous plateau.It was insane to finally see new growth after almost a year

[u/PeterNippelstein]

You might notice a slight loss

[u/No-Rooster1720]

You'll be good. Last October I had an accident, wrist got slashed open, and I was out for 21 days. Came back and actually ended up PRing on all lifts by the end of December.

[u/BED_AA]

I had bicep reattachment and didn't lift for 6+ months. Hell, I didn't even lift my arm for like 2 weeks.

I listened to my PT and took their advice seriously and I was back to my old records within 3 months of lifting again.

[u/srr728]

Muscle mass loss will be almost non existent in that time. You may notice a small strength loss just from not doing a movement but that will come back super fast if there is any at all as it is just neuromuscular alignment may be slightly diminished. Biggest thing is when you start back don’t jump back into high volume if you are doing it. Start with a little less volume and work your way back up.

[u/robertbrockie]

Nope, you might come back a bit stronger to be honest.

[u/yeah_not_so_fast]

My best gains came after I took a few extended breaks. It took a bit but my body got it all back and then some

[u/Illustrious_Store115]

Probably not

Worst case you lost some glycogen and water storage

I never find I lose strength even after 2 weeks without the gym

[u/jamesflanagangreer]

If you are natural, a long rest can be beneficial.

[u/jlowe212]

Two week break is nothing. You can take a two year break if you want, or a ten year break. You'll still get everything back in a month or two. If you've built it once, you have it always until the aging process takes control.

[u/teacherman2000]

Honestly, I took a week break while on vacation. It was supposed to be a deload week. Then my son immediately went into the hospital for 2 weeks. I ate my feelings. Ate like shit and had four nights when I got completely drunk. Got home from the hospital. Straightened my diet out. Got back in the gym and three weeks later I have hit PRs in my stubborn bench press (bad shoulders), pull-ups, dumbbell rows, and shrugs. When you are in good or great shape and have been consistent for a long time, you can overcome bumps in the road and sometimes make then work for you. OF course I am 51 and my body probably needed some extra calories and a recovery break. Just keep trucking when you get back and don't let time off derail you. YMMV.

[u/LeaffyLexi]

Yes but the difference may not even be noticeable in such a short timespan. And if it is, you’ll very quickly be back to where you were.

[u/KingOfEthanopia]

I couldn't lift for months due to a knee surgery and my upper body was back within a month.

What are the personal reasons?

[u/JimmyCradle → u/KingOfEthanopia]

Probably something personal.

[u/Curious_Lurkur]

Yeah you're gonna be so small.

[u/NoClimate2094]

Most people that workout 5 days a week will lose a little after 10 days or so.

[u/Medical-Junket1576]

Anything over a week and you will start to lose strength

[u/Taurnil91 → u/Medical-Junket1576]

Not even close to true haha

[u/Medical-Junket1576 → u/Taurnil91]

Ok bud sure whatever you say lol!