Moderate evidence

Strength is lost much more slowly than people fear when training stops.

In practice

A missed week is nothing. A missed month costs you less than you think and comes back faster than it took to build. Don't restart from zero after a break — pick up near where you left off and let the effort rating tell you if it's too much.

What it doesn't say

Rates of loss differ by age, training history and what exactly is measured; power tends to fade faster than maximal strength.

Source

• Bosquet L, Berryman N, Dupuy O, Mekary S, Arvisais D, Bherer L, Mujika I (2013). Effect of training cessation on muscular performance: a meta-analysis. Scandinavian Journal of Medicine & Science in Sports, 23(3):e140–e149. doi.org/10.1111/sms.12047