How quickly you lose your fitness level when you stop exercising

Taking a break from exercise might feel like a temporary vacation, but for your body, it can have more long-term consequences than you’d expect. If you’ve ever wondered how quickly you can lose your fitness level when you stop working out, here’s a quick guide to what happens when your routine takes a pause: 

1. The first few days: not much changes 

Luckily, you won’t lose your gains after a few days off. In the first 3-5 days of inactivity, you won’t see much change in your fitness level. Your muscles are still holding on to that strength, and your cardiovascular system is still in decent shape. So, don’t panic if life gets in the way for a week. You’ve still got it. 

2. After 1-2 weeks: some loss in cardiovascular fitness 

After about a week or two without exercise, your body starts to notice the lack of activity. Your cardiovascular fitness, which includes your heart and lungs, may start to dip. You might notice that running or walking upstairs feels a little tougher. However, this doesn’t mean all hope is lost. It’s still possible to bounce back with a few workouts. 

3. After 3-4 Weeks: Muscular strength declines 

Once you hit the 3-4 week mark, muscle strength starts to fade, especially if you’ve stopped strength training. Your muscles will lose endurance, and you may notice decreased strength. According to Allina Health, it’s also around this time that your metabolism begins to slow down, so if you’ve stopped exercising but kept your diet the same, you may notice some changes on the scale. 

4. After 4-6 weeks: noticeable loss in fitness 

By the 4-6 week mark, the effects of stopping exercise are much more apparent. Your endurance will drop significantly, and your body’s ability to recover from physical activity will diminish. Strength, flexibility and overall stamina will be noticeably reduced. It’s around this time that you might feel like you’re starting from scratch if you try to get back into it. 

5. After 2 months: the big decline 

After two months of inactivity, you’ll experience a more dramatic loss of fitness. Your muscles and cardiovascular system have had plenty of time to lose their former efficiency. You’ll feel the difference when you try to jump back into workouts. Don’t worry, fitness can be regained but takes consistent effort. 

6. How to stay active: move regularly 

According to Johns Hopkins Medicine, if you want to avoid the negative effects of a break, try to keep some movement in your day, even if it’s not the full workout routine. Walk, stretch or do light exercises to keep your muscles engaged. A few minutes a day can help maintain a baseline level of fitness. 

By staying mindful of these timelines and keeping activity in your routine, you’ll be able to avoid the steep drop-off in fitness. Whether it’s a few days or weeks off, it’s always easier to get back on track than you think. Most importantly, talk to your doctor first and then start slow.