Holiday Break Training Hack: How Much Do I Need to Workout to Maintain Muscle?

We all have periods when we take a proper break from work, routine, and training. This often coincides with a holiday, a long Christmas break, school holidays, a new arrival in the family, or even unexpected events like a global pandemic.

Short breaks of 1–2 weeks with very little training generally have minimal impact on the body. However, longer breaks can lead to decreases in strength, power, and aerobic fitness. Returning to full-intensity training after a long break without preparation can also increase the risk of injury.

Research shows that completely stopping all training for five weeks can lead to losses of 44% more strength and 50% more cardiovascular fitness compared with following a reduced “maintenance” program during the same period.#

What Should a Minimum Maintenance Program Look Like?

Resistance Training:

• 1 session per week

• 3 compound exercises

• 3 sets of 10 repetitions at approximately 70% of maximal weight

Aerobic Fitness Training:

• 2 sessions per week

• 40 minutes at moderate intensity

These recommendations also apply to people undergoing rehabilitation. Maintaining a minimum level of strength and fitness can help reduce deconditioning and make returning to full training safer and more effective.

For guidance on which exercises are most important to continue while on break, and how to maintain cardio fitness safely, consider booking an appointment with a physiotherapist.

Reference:

# Garcia-Pallares et al. 2010. Medicine &Science in Sport & Exercise