What Happens If You Don't Workout for 2 Weeks: Exploring the Effects and Benefits

In this article, we will delve into the consequences of skipping workouts for a period of two weeks. Although maintaining a regular exercise routine is important for overall health, life circumstances sometimes disrupt our schedules. Let's explore what happens to our bodies during this hiatus and the potential benefits that can be gained from taking a brief break.

Temporary Loss of Fitness:

Decreased cardiovascular endurance
Reduced muscular strength and endurance
Diminished flexibility and range of motion

Metabolic Changes:

Slowed metabolism leading to potential weight gain
Decreased insulin sensitivity
Altered energy expenditure

Psychological Effects:

Increased stress levels due to reduced endorphin release
Decline in mood and mental well-being
Potential negative impact on sleep patterns

Benefits of Taking a Break from Workouts:

Enhanced Recovery:

Allows muscles and joints to repair and rebuild
Reduces the risk of overtraining and potential injuries
Helps prevent burnout and promotes long-term adherence to exercise.

Mental Refreshment:

Provides a mental break from the demands of regular exercise
Helps regain motivation and enthusiasm for workouts

Other research shows muscle start to lose some size after only 2 weeks, although strength loss occurs more slowly. It may take three or four weeks to lose a significant amount of strength. Even then, you can recoup it faster the second time due to muscle memory.

Table of Contents

Will I gain weight if I don't workout for 2 weeks?

As for your body, a Skidmore College study found that your metabolism could slow by 4% if you rest for just over a week. That's could be a two-pound gain in a fortnight.

Is it OK to take 2 weeks off from lifting weights?

A workout break is different than a rest day (although rest days are important too). A workout break may last one or two weeks and is an intentional respite, or time away, from your usual routine. You may need to take a break because you're tired, busy, or have other temporary priorities that need your full attention.

Will I lose my gains if I take 2 weeks off?

Studies show that those who weight train regularly are less susceptible to muscle loss when training breaks take place. In these studies, there was actually NO significant drop off in muscle mass after two weeks of detraining.

Will 2 weeks off gym cause muscle loss?

Typically, it takes about two to three weeks to see significant decreases in muscle strength, says Olenick. "If you were to take a vacation for a week and a half and you didn't lift at all, you'll maybe see a little bit [of a decrease] when you come back, but not a ton," she adds.

Is it OK to take 2 weeks off from the gym?

You can’t stick to your fitness goals because your mindset sucks.

Here are 10 mindset changes I made so that I could transform my physique.

(You can use them too):

1. Something is better than nothing

Something is ALWAYS better than nothing.

Skipping workouts altogether… pic.twitter.com/iXX9uEUS42
— JMAC - Men’s Fat Loss (@JamesMacFit) October 6, 2023

Will I lose muscle if I take 2 weeks off?

Missing workouts will cause you a little loss in strength after 2-3 weeks, but it won't be as detrimental if you're still moving around. Being completely inactive or immobilized results in more loss at a faster pace.

Frequently Asked Questions

How do I restart my gym after 2 weeks?

Make a plan—and start small.
Set doable goals and celebrate progress along the way.
Start with basic bodyweight moves before adding load.
Schedule rest just as you do your workouts.
Think about sleep.
Prepare your body for what it's about to do.
Open your mind to what fitness can look like.

How long does it take to get back in shape after 2 weeks off?

For those wanting to get back into shape after a week off, on average it typically takes about two to four weeks according to Live Strong. “A motor unit is like a spark plug in a muscle,” Pete McCall, American Council on Exercise-certified personal trainer, said.

FAQ

Will not working out for 2 weeks affect me?: The exact rate will vary, but studies suggest that after about two weeks of inactivity you'll notice some changes. "It's been shown in endurance athletes that by four weeks [of inactivity] there's a 20 percent decrease in VO2," Plusch says.
How long is it OK to not work out?: One study found that it took 72 hours of rest — or 3 days — between strength training sessions for full muscle recovery, while research from the ACE Scientific Advisory Panel says that a recovery period could be anywhere from two days up to a week depending on the type of exercise.