Have you ever wondered how long it actually takes before losing your “gains.” As PT’s and coaches, we often hear concerns from athletes along the lines of, “If I back off heavy [insert lift] days for too long, I’ll lose my strength,” or “Focusing on accessory work without pushing hard will undo all the progress I’ve made.” These sentiments are common, but they don’t fully reflect how the body adapts—or how it retains adaptations—even during periods of modified training. Let's break down what really happens when you step back from your usual intensity and how you can strategically maintain your hard-earned gains.
1. Aerobic Endurance
Aerobic endurance refers to your body’s ability to sustain moderate-intensity activities for extended periods by using oxygen to produce energy. It relies on the efficiency of your cardiovascular and respiratory systems. Aerobic endurance gains are the most resilient but do decline over time without consistent training:
Decline timeline: VO₂ max can decrease by 3.6%-6% within 2-4 weeks of inactivity. Notable endurance loss begins after 10-14 days and accelerates past 30 days.
Key mechanisms: Declines in aerobic enzymes, mitochondria, hemoglobin, and fat oxidation rates.
How to maintain:
o Train twice weekly while maintaining volume and intensity.
o Reduce volume by up to 66% but keep frequency and intensity steady.
o For seasonal athletes, focus on volume in the off-season and intensity in-season.
2. Strength & Hypertrophy
Maximum strength is the greatest amount of force your muscles can produce in a single effort. It’s often considered the pinnacle of your physical strength capabilities and is closely tied to neuromuscular efficiency—how effectively your nervous system communicates with your muscles to generate force. On the other hand, muscle hypertrophy refers to the growth of muscle size as a result of resistance training. This happens when muscle fibers are exposed to stress, which causes microtears that repair and grow back larger and stronger. Muscle size and strength are fairly durable, but after approximately 1 month of sedentary activity, these begin to be noticeably reduced:
Decline timeline: Minimal loss occurs after 2 weeks of inactivity, but noticeable reductions happen after 30 days.
Key mechanisms: Neuromuscular efficiency and muscle protein synthesis decrease.
How to maintain:
o Perform 1 session per week with maximum effort on the last repetition.
o Strength lost after extended breaks can be regained within 5 weeks of consistent
training.
o For older adults (60+), aim for 2 sessions per week with 2-3 sets per exercise.
3. Anaerobic Capacity
Anaerobic endurance refers to your body’s ability to sustain high-intensity efforts for shorter periods without relying on oxygen. Instead, it uses stored energy (ATP and glycogen) and produces lactate as a byproduct. Anaerobic fitness is essential for high-intensity efforts and declines faster than aerobic endurance:
Decline timeline: Anaerobic capacity is maintained for ~18 days (+/- 4 days).
Key mechanisms: Decreased efficiency in lactate clearance and buffering capacity.
How to maintain:
o Incorporate aerobic work in the off-season and focus on anaerobic training closer to
competition.
o Use short tapers (1-7 days) to optimize performance while maintaining gains.
4. Maximum Speed
Maximum speed is the highest velocity at which a person can move their body or a specific limb through space. It represents the peak output of the neuromuscular system when all contributing systems—muscle strength, coordination, and nervous system efficiency—are operating at full capacity. Speed adaptations are the shortest-lived and rely heavily on neuromuscular coordination:
Decline timeline: Speed gains last around 5 days (+/- 3 days) without training.
How to maintain:
o Train 1-2 times per week to retain speed and support tendon health.
o Use short tapers of 2-3 days before events to peak performance.
Key Takeaways
Balancing multiple fitness qualities—endurance, strength, anaerobic capacity, and speed—requires prioritization. Use strategic training to maintain existing gains and selectively enhance specific areas without compromising others. And remember to be sports specific about it, make it fun and enjoyable, and make sure it is directly related to the fitness goals you have for yourself.
References:
Mujika, I., & Padilla, S. (2000). Detraining: Loss of training-induced physiological and performance adaptations. Part I: Short term insufficient training stimulus. Sports Medicine.
Ogasawara, R., et al. (2013). Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training. European Journal of Applied Physiology.
Bompa, T., & Buzzichelli, C. (2019). Periodization: Theory and methodology of training. Human Kinetics.
McArdle, W. D., Katch, F. I., & Katch, V. L. (2014). Exercise Physiology: Energy, Nutrition, and Human Performance (8th ed.). Lippincott Williams & Wilkins.
National Strength and Conditioning Association (NSCA). (2016). Essentials of Strength Training and Conditioning (4th ed.). Human Kinetics.
Robergs, R. A., Ghiasvand, F., & Parker, D. (2004). Biochemistry of exercise-induced metabolic acidosis. American Journal of Physiology-Endocrinology and Metabolism, 287(3), E537-E546. https://doi.org/10.1152/ajpendo.00037.2004
American College of Sports Medicine (ACSM). (2018). ACSM's Guidelines for Exercise Testing and Prescription (10th ed.). Wolters Kluwer.
Bompa, T., & Haff, G. (2009). Periodization: Theory and Methodology of Training (5th ed.). Human Kinetics.
Journal of Strength and Conditioning Research. (Various Issues). Journal of Strength and Conditioning Research. National Strength and Conditioning Association.
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