Ashima Sharda Mahindra • 14 Dec 2024
Here's How Long It Could Take to Build Back Muscle After Time Away From the Gym
You must dedicate 20-30 minutes at least twice or thrice a week to get results
There used to be a time when you worked out with dedication, lots of inspiration, and a goal in mind—to become healthy. But then came a break, which turned into a long hiatus from exercise and workouts—giving your fitness a complete stop. Perhaps a new job, extra family responsibilities, or a suddenly jam-packed calendar stole your workout time.
Whatever the reason, you went from very active to super inactive, and now you want to make a comeback.
This is how you can do it.
Ways to build a muscle
While it may not be necessary to spend your whole day in the gym to try to gain back the muscle, you must dedicate 20–30 minutes at least twice or three times a week to get results. Try to target all your major muscle groups at least twice throughout your weekly workouts.
Experts say it may take a while before the results start showing, but even a single strength training session is helpful in promoting muscle growth. Also, do not start off from where you left off. Returning to your old workout schedule may not be a wise thing to do. Try to lift weights lighter than earlier to avoid putting undue stress on muscles and tendons that have not been used in a while.
Pushing too hard can risk getting sidelined with an injury, which, according to gym instructors, is not a good start to a new exercise regimen.
Start with strength training activities like:
- Body weight exercises: pushups, squats, and lunges
- Resistance band movements
- Workout with lighter weights or objects like water bottles
- Leg curling
The importance of rest
Restarting your exercise regime with a lot of zest is fine, but you need to remember that for muscles to build, they need proper rest. Without taking days off, you may injure yourself and have to take time off from exercise, slowing your progress.
Factors that influence muscles
Cardio
Cardio exercises are extremely important as they help raise your heart and breathing rates. Cardio also strengthens your heart, apart from helping with muscle growth, muscle function, and your overall exercise capacity.
Experts recommend exercising at an intensity of 70-80 per cent heart rate reserve with sessions that are 30-45 minutes in length, at least four to five days each week.
Diet
What you eat is an important part of building muscles, especially your protein intake, which helps refuel. According to the current guideline, you must take 0.8 grams per kilogram of your body weight each day if you are over 19 years old.
Ways to stay consistent with your exercise and workouts
After you have restarted your workout routine, you need to be sure to be consistent. A few ways to do that are:
Make it social
Exercise with a friend can add an extra bit of enjoyment to your workout. It will also help motivate you to exercise on days when you might otherwise think of ditching it.
Dedicate time
Schedule exercises on your planning calendar, which will make it an important activity of the day.
Do what you like
Establish a workout routine that brings you joy, since fun will make it more regular and consistent.
Using fitness trackers
There’s something oddly addicting about setting goals and tracking your progress. Various apps can help keep you on a healthy path.
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