Why Do We Get Weaker When We Stop Training?
In this episode of The Fundamentals of Fitness, Alison explores the science of detraining, what really happens when you stop exercising, and why rebuilding your fitness isn't necessarily the same as starting from scratch.
We'll explore:
- How quickly strength and muscle mass can decline
- Why cardiovascular fitness can change surprisingly quickly
- What happens to VO₂ max when training stops
- Whether muscle memory is actually real
- The role of the nervous system in regaining strength
- Fascinating research into the biological memory of muscle growth
- How to return to training without doing too much too soon
- Why maintaining some activity can make a big difference
Plus, discover why your first session back shouldn't be about proving how fit you used to be.
The Fundamental: A break from training isn't the same as going back to the beginning. Progress may fade, but the experience of building it doesn't disappear.
🎧 Listen now and discover why taking a break doesn't mean you've failed.
Driven by science. Built for performance.
CONNECT WITH ALISON
For no-nonsense fitness, training, and mindset support, you can find me here:
Instagram: @abperformancetraining
TikTok: @abperformancetraining
Facebook: AB Performance Training & Coaching
Website: abperformance.training
DISCLAIMER
The information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines.
References:
Bosquet, L., Berryman, N., Dupuy, O., Mekary, S., Arvisais, D., Bherer, L. and Mujika, I. (2013) ‘Effect of training cessation on muscular performance: A meta-analysis’, Scandinavian Journal of Medicine & Science in Sports, 23(3), pp. e140–e149. https://doi.org/10.1111/sms.12047
Mujika, I. and Padilla, S. (2000) ‘Detraining: Loss of training-induced physiological and performance adaptations. Part I: Short term insufficient training stimulus’, Sports Medicine, 30(2), pp. 79–87. https://doi.org/10.2165/00007256-200030020-00002
Mujika, I. and Padilla, S. (2000) ‘Detraining: Loss of training-induced physiological and performance adaptations. Part II: Long term insufficient training stimulus’, Sports Medicine, 30(3), pp. 145–154. https://doi.org/10.2165/00007256-200030030-00001
Mujika, I. and Padilla, S. (2001) ‘Cardiorespiratory and metabolic characteristics of detraining in humans’, Medicine & Science in Sports & Exercise, 33(3), pp. 413–421. https://doi.org/10.1097/00005768-200103000-00013
Seaborne, R.A., Strauss, J., Cocks, M., Shepherd, S., O'Brien, T.D., van Someren, K.A., Bell, P.G., Murgatroyd, C., Morton, J.P., Stewart, C.E. and Sharples, A.P. (2018) ‘Human skeletal muscle possesses an epigenetic memory of hypertrophy’, Scientific Reports, 8, article 1898. https://doi.org/10.1038/s41598-018-20287-3
