Life happens! We’ve all been there. You have an early meeting, or a late meeting, you had to work late, or you have to take the dog to the vet. You usually work out on the weekend and you have a dog show. And you miss a workout. Guess what? Nothing happens!
Good news
Yes, nothing happens if you miss a workout. But don’t think that you can slide and miss a few! Not much happens in one to three days. According to “Tone It Up” trainers Karena Dawn and Katrina Scott, resting for a day is encouraged. Don’t beat yourself up, just get back on the bandwagon and take up where you left off with your workouts.
Too often missing a workout starts a cycle – “I missed one workout, and nothing happened. I didn’t gain any weight. I feel the same, so I think I’ll go shopping today.” Or, “I already screwed up, so I’ll eat more chips.” Don’t do it! Shift your thinking. Instead say, “It’s OK that I missed one workout. My body needed the rest. I’ll crush it today and feel virtuous.”
Bad news
Liz Letchford, MS, ATC, PhD candidate and personal trainer says that missing a workout for more than three days starts the spiral of “performance decrease.” While this is most observable in weight trainers, all of us can experience it. That’s because the connection between your muscles and your brain becomes weaker the longer you don’t use it.
The Timeline
- 3 days – as long as you don’t change your diet drastically, not much happens.
- 10 days – you’ll start to lose muscle tone.
- 2 weeks – you’ll start to lose muscle mass but not necessarily strength. (On vacations, try to fit in a couple of workouts to maintain your rhythm, so it’s not as hard to get back in the routine when you get home.)
- 3 weeks – you’ll experience a loss in anaerobic power. You’ll notice it in running up the stairs or running to a building from the parking lot.
- 4 weeks – you’ll start to lose aerobic capacity.
- 6 weeks and beyond – you’ll notice a definite loss in power and you’ll feel more tired.
The Bottom Line
Definitely take a rest day every now and then. Enjoy it! During that rest day do some stretches, or exercises on the foam roller (my personal nemesis). Don’t defeat yourself with your diet on your rest days, and get right back to your regular workouts!
credit: Dominique Astorino
