There isn't a single answer that we can give to you how long muscle memory lasts for. However, according to this study by Gundersen (2016), it is strongly believed that muscle memory can last for a very long time in humans, up to 15 years and possibly even permanently. Others estimate a more modest 3-6 months.
In a more recent study, active people who stopped training for 12 weeks were able to regain their muscles and get back to their 1-rep max after just eight weeks back in the gym (10).
Another study states that muscle memory lasts for at least 15 years, possibly even forever2. This holds more true if you start weight lifting at an earlier age. So the sooner you begin weight lifting, the more likely you retain muscle memory for longer.
And researchers believe muscle memory is long lasting, maybe even permanent. “There's never an age where it stops,” Behm said.
But after a long hiatus from regular exercise, it's more important than ever to pace yourself when getting back into shape. It can take just four months of a sedentary lifestyle to put someone back at the beginner level of their workout routine.
Luckily, the loss of muscle mass is mostly reversible. Numerous experts recommend resistance and weight training as the best ways to rebuild muscle. And in addition to building muscle mass, this type of exercise increases bone mass, which is another key to remaining mobile as you age.
Typically, I recommend that people take a few days off from exercising every six to eight weeks, assuming you work out at a good intensity and are consistent. This gives both your mind and body a chance to recover and adapt to the previous weeks of training.
The 'muscle loss' you experience from taking a week off weights isn't actually muscle. When you take a break from weights you start to lose water and stored muscle glycogen, thus giving the appearance that your muscles have decreased in size after a week. As soon as you hit them weights again, it'll come straight back!
When you aren't working out regularly, your body composition starts to change. With little physical activity, muscle cells will shrink. With less calorie burn, fat cells will start to expand, making the body look softer.
Surprisingly, there is preliminary evidence that once you've strength trained for a while and your muscles adapt to that training, some of those adaptations may be permanent. Keep in mind, though, the evidence comes from animal research.
Muscle memory is activated by performing the same exercise for which your muscles were previously acclimated. If you previously performed bicep curls, you'll need to start back up your bicep curl regimen to activate your muscle memory. Your body will "remember" the structure of your bicep muscles.
There isn't a single answer that we can give to you how long muscle memory lasts for. However, according to this study by Gundersen (2016), it is strongly believed that muscle memory can last for a very long time in humans, up to 15 years and possibly even permanently. Others estimate a more modest 3-6 months.
They're stored in the Perkinje cells of the cerebellum, where the brain encodes information and records whether certain movements are right or wrong.
Your body needs protein to build and repair tissues, so if you aren't eating enough, your muscles won't have the material they need to grow. You could feel “punch drunk” after working out, your arms and other muscles might ache more than usual, and your body may even feel generally weaker.
Skipping your workout becomes a problem when you skip for more than two days in a row, say experts. It's incredibly easy for one missed workout to turn into two, three and more. It's okay to miss one or two workouts but the key is never to skip more than two days in a row.
Without creatine supplements, your muscles may not be able to keep up with what you're doing. You'll lose muscle mass when you stop creatine supplements. However, you need to know that creatine neither directly adds to muscle mass nor its loss when stopped.
Gaining weight after working out is likely due to muscle fiber inflammation, muscle glycogen and water weight gain, and over time, muscle mass gain. If weight loss is your goal, seeing an increase on the scale when you've been making an effort to exercise can be frustrating.
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.
Scientists have found that a major reason people lose muscle is because they stop doing everyday activities that use muscle power, not just because they grow older. Muscular atrophy is the decrease in size and wasting of muscle tissue. Muscles that lose their nerve supply can atrophy and simply waste away.
Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes.
Vitamin D may be protective for muscle loss; a more alkalinogenic diet and diets higher in the anti-oxidant nutrients vitamin C and vitamin E may also prevent muscle loss.