Taking a Training break: How much progress will you really lose?
I wasn’t sure if this was a good topic for a blog. I’m a bit of an over-thinker you see, and although this is something that has affected me multiple times (most holidays), there’s a part of me that thinks other people don’t think this way.
However, this is an apt time to share because I DID just spend three weeks in South Korea with Kiki and had a marvellous time thank you very much.
Also, the purpose of my content is to largely share information & advice, which a lot of the time is about myself. If it resonates and helps one person, then I’ve succeeded.
What do you mean by holiday anxiety?
Booking a holiday, whether it’s local or somewhere exotic, should bring about feelings of excitement. But for me, tangled up in that excitement, is anxiety. Anxious feelings that my entire routine for the past X months/years of quality food & exercise will completely unravel during a holiday, and I’ll have to start at “square one”.
And you know what? THIS. NEVER. HAPPENS! But do I remember that? Noooo. The cycle repeats itself.
QUICK EXAMPLE! In 2015 I moved to the UK, starting with a six-week trip through Europe. Two months prior, I actually competed in a bodybuilding competition (bit of a bucket list item). I thought I was in the best shape of my life, and therefore the holiday anxiety was high as I “Didn’t want to lose my gains”. To combat this, I did a workout in my hotel room five days per week of that entire holiday.
I’m not saying that’s a bad thing. If you want to exercise, then exercise. But when I reflect on my own personal experience here, I know it was not coming from a healthy place.
How much progress will I lose on a holiday? (Science-backed answer below!)
In short – WAY less than you think. As I mentioned earlier, I’ve been pleasantly surprised when returning to exercise post-holiday. But I don’t want to just share my experience and anecdotal evidence.
There seems to be a bit of research in this department, with various papers of varying quality all coming to the same conclusion – a break in training results in slight loss of muscle mass and strength, but it rapidly returns!
This study – published very recently in October 2024 from the Scandinavian Journal of Medicine & Science in Sports – researched this very point. 55 individuals were split into two groups and performed a 30-week resistance training program with a 10-week break. Group one had their training hiatus in the middle (10-weeks training, 10-week break, 10-weeks training), whereas group 2 took their break at the start (10-weeks off, then 20-weeks training).
The conclusion? Group 1 had a slight loss in muscle mass & slightly more loss of strength during their 10-week break, but this was regained RAPIDLY.
I’ve just had my first week back to routine life and training, and like every other time, I can report the same findings. I intentionally take my training lighter when returning from a holiday – working at approx 75% of my pre-holiday load – but I’ve had plenty left in the tank.
Takeaways?
To be honest, I’m writing this blog as much for myself as any other reader. This bit of research and sharing thoughts feel healing and like somewhat of a revelation. I want to learn from this as I don’t want to experience anxiety for one of the greatest things we can experience in life – adventure.
This is EXACTLY the reason WHY we train. So we can stay healthy & be strong to enjoy all that this beautiful earth can offer!
If you’re anything like me, you’ll have aspirations to travel overseas many more times in life, and throughout your existence, you will reflect on these adventures thousands and thousands of times. And I guarantee you that when you relive these beautiful memories, you will not think about the mild amount of strength or muscle you lost, or the bit of fat you gained. You’ll remember the nature, landscapes, architecture, history, food, people, shopping, and all the weird & wonderful experiences throughout.