So you’ve been regular to the gym for the entire year but your exams are coming up OR you need to have the reports ready for your boss by next week OR you’re just feeling lazy or whatever the reason might be…. YOU HAVE STOPPED EXERCISING!!

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What happens then?? Do you lose all the ‘gains’ when you skip training for a few days??

In this blog, I’ll tell you about what happens to your body when you stop working out.




While it is ok to take a day or two off of training every week, or even an entire week off once in a few months, the same cannot be said for taking a long continual break.


What happens when you stop working out??

Let’s first understand what it means to stop training.

Detraining/deconditioning is a phenomenon in which you lose the beneficial effects of training. Detraining is when your body has not been subjected to any exercise long after recovering from your last training session.

Hence detraining is NOT the same as rest/recovery.

Rest is good, but taking a very long extended rest interval will result in reduced physical fitness. Taking a day or two off from training won’t necessarily reduce gains & strength. In fact it’s actually good to take a small break to help your body recover and reduce fatigue. BUT! If you take a really long break and start living an inactive lifestyle, there will be consequences…

You might’ve heard the saying “Use it or lose it”

the same goes for your muscles, without using your muscles for exercising, your muscles start losing their size and strength. If you continue to be inactive even after that, things are just going to get worse…

Your body will start experiencing a lot of metabolic changes, your strength levels start depleting and everyday activities which seemed like a breeze before are now going to seem like moving a mountain.

Not only this but there are going to be even severe repercussions such as:

  • Lowered metabolism
  • Fatty tissue accumulation
  • Rise in systolic blood pressure
  • Rise in blood sugar levels and many other issues that you don’t want to experience (Trust me)

So avoid such scary situations and at least try to workout for 30 mins a day, thrice a week (AT LEAST). Now you don’t necessarily have to lift weights to be fit.

Here are some alternatives to help you reduce the effects of being away from training, you can:

  • Do some bodyweight training
  • Go for a jog or at least a walk. If you feel bored or come up with a better excuse of not exercising you can:
  • Play catch
  • Do some shadow boxing
  • Ride a bicycle
  • Do the laundry by hand instead of doing it in a machine

and not just this, you can get a lot of physical exercise done just by helping around the house (yes, I’m telling you to do household chores).

So… in conclusion, it is ok to take recovery breaks every once in a while, but NOT OK to prolong rest breaks to the point where you lose all the benefits of your hardwork.





Alright guys that’s it for now, I hope you liked our content and learnt something from it. If you have any doubts or questions related health and fitness you can DM us on Instagram @zaid_mzxfitness or @mzxfitness

If you need a personal trainer, a nutritionist, a physiotherapist, a martial arts or self defence coach, online training, workout programs, diet plans or want to learn more about health and fitness, go to for all your fitness needs.


Niranjan · March 20, 2022 at 12:23 pm

Usefull info brother, keep up the good work👍

    Zaid · April 25, 2022 at 2:22 pm

    Hey thanks man! hope to see you start training soon!!

Tarun H · March 20, 2022 at 2:56 pm

I was hitting the gym before covid. Post covid, I just stopped working out for obvious reasons. Never tried giving a second thought on the fact that I have to start working out again. But yea, this blog really was enlightening and I’ll definitely resume my workouts. Thanks Mr. Zaid for this informative blog.

    Zaid · April 25, 2022 at 2:24 pm

    I am happy that I was able to “enlighten” you, now get back in there and start training again.
    and why u calling me Mr. Zaid??! sounds weird.

Ranjith · March 27, 2022 at 12:31 pm

Wow… Great article!
Thought there would be some rocket science explanation. But your information was simple and easy to understand, even to the majority of the readers who aren’t really into fitness could understand without getting overwhelmed.
I am currently facing all the consequences haha..
But I am starting out slow again.

    Zaid · April 25, 2022 at 2:21 pm

    Hey thanks buddy. I’m happy that you understood about the consequences of stoping your training,now get back in there!!

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