Building muscle takes time and consistency, so if you are flexing in front of the mirror daily, wondering what’s going on, just be patient. On average, most people expect noticeable muscle growth within four to six months of starting a strength training program. However, the exact timeline for building muscle can vary significantly depending on the factors highlighted above. Here’s what you can expect:
- 1 Month: You should notice an increase in muscle endurance. This means you can perform more repetitions or move to heavier weights.
- 2 to 3 Months: After two to three months of consistent strength training, your muscles will become stronger, and you may even notice a slight increase in muscle definition.
- 4 to 6 Months: You should see and feel your hard work paying off by now, and you will likely feel great about seeing the results!
What Happens When I Stop Strengthening Workouts?
Unfortunately, losing muscle happens at a much faster pace. Muscle atrophy is the loss of muscle mass and strength that can occur due to various reasons. Losing strength can be a significant problem for people who are injured, have been diagnosed with a chronic health condition, or have physically demanding jobs.
Four Causes of Muscle Atrophy
- Injury: An injury to a muscle or limb can result in muscle atrophy if the affected area is not used for an extended period.
- Disease: Certain medical conditions, such as cancer, kidney disease, or respiratory diseases, can cause muscle atrophy.
- Inactivity: Prolonged inactivity, such as bed rest, can cause muscle atrophy, as the muscles are not regularly used.
- Aging: People naturally lose muscle mass and strength as they age, leading to muscle atrophy.
The Timeline for Losing Muscle
The timeline for losing muscle strength can vary depending on several factors, such as the cause of the muscle atrophy or the individual’s age. Here’s what you can expect when you stop your program:
- 1 to 2 Weeks: You may start noticing a slight loss of strength. This is due to the decreased demand on the muscles, which causes them to begin breaking down.
- 3 to 4 Weeks: Inactivity has led to a significant decrease in muscle strength and size decrease. Because of muscle atrophy, you may have difficulty performing strenuous activities that you were previously able to do easily.
- 8 to 12 Weeks: If you continue to be inactive for 8 to 12 weeks, you may experience substantial muscle loss, making it an even more lofty recovery of strength and function.
Time To Get to Work Again
If you’ve been injured or diagnosed with a chronic health condition, an exercise program is essential to staying strong and maintaining independence. Physical therapy is an integral part of the recovery process for many individuals. However, the work doesn’t end once you are discharged from physical therapy. To fully recover and maintain your gains, it is crucial to continue your home exercise program to:
It’s important to remember that your physical therapist will provide you with a comprehensive home exercise program that is tailored to your specific needs and goals. By following this program, you can ensure that you are doing the right exercises and performing them correctly, which will help you achieve the best results.
