How Long Does It Actually Take to Get Out of Shape?

Don’t let anybody tell you different—everyone has skipped a workout at some point. At Greatist, we’re firm believers in cutting yourself some slack and taking time off from exercise when you need to. But we also know how easily three days off can snowball into six, then 10. Before you know it, you’re asking that question we’ve all asked when the gym feels like a distant memory: How long does it take to lose my fitness?
First, it’s important to remember that taking time off now and again is a good thing—exercise inflicts a degree of stress on the body, and any good workout program includes a heck of a lot of rest days, especially if the exercise is very intense. And there's a benefit to both "active recovery" and complete rest.
That said, “use it or lose it” is pretty much the rule. But exactly how much fitness you’ll “lose” depends on the length of your break and how fit you were to begin with.

If You Exercise on the Regular

 

It’s a lot easier to bounce back from time off if you’re someone who exercises five or six times a week, or if you’ve been exercising for a while.
Generally speaking, if you’ve been working out several times a week for more than a year, your muscle memory is solid . In fact, with that strong of an exercise habit, scientists are quite willing to drop you in the “athlete” category. And for athletes, your fitness can deteriorate at different rates depending on whether you're looking at strength or cardiovascular losses.

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