Recovery
Systematic Review
2013
The Effects of Short-Term Resistance Training Cessation on Strength, Power, and Body Composition in Trained Individuals: A Systematic Review
By Daniel Travis McMaster, Nicholas Gill, John Cronin and Michael McGuigan
Sports Medicine, 43(12), pp. 1209-1216
<h2>Abstract</h2>
<p><a href="/terms/detraining/" class="term-link" data-slug="detraining" title="Detraining">Detraining</a>—the partial or complete loss of training-induced physiological and performance adaptations resulting from reduced or ceased training—is an inevitable consequence of planned rest periods, injury, illness, or forced inactivity. For trained individuals, understanding the timeline and magnitude of detraining-induced changes is essential for designing optimal <a href="/terms/periodization/" class="term-link" data-slug="periodization" title="periodization">periodization</a> strategies and managing athlete expectations during interruptions to training. The present <a href="/terms/systematic-review/" class="term-link" data-slug="systematic-review" title="systematic review">systematic review</a> synthesized evidence from 27 studies examining the effects of short-term resistance training cessation (up to 32 weeks) on muscular strength, power, and body composition in resistance-trained adults.</p>
<p>The primary finding was that short-term detraining (up to 2 weeks) produced minimal or negligible reductions in muscular strength in trained individuals, with decrements typically less than 5%. Muscle mass, as assessed by <a href="/terms/cross-sectional-area/" class="term-link" data-slug="cross-sectional-area" title="cross-sectional area">cross-sectional area</a>, <a href="/terms/lean-body-mass/" class="term-link" data-slug="lean-body-mass" title="lean body mass">lean body mass</a>, or anatomical imaging, declined more slowly than strength, with significant changes generally not apparent until 4 or more weeks of detraining [1].</p>
<p>Importantly, well-trained individuals with longer training histories demonstrated attenuated detraining responses compared to those with less training experience, and subsequently regained lost adaptations more rapidly during retraining—a phenomenon consistent with the concept of <a href="/terms/muscle-memory/" class="term-link" data-slug="muscle-memory" title="muscle memory">muscle memory</a> mediated by <a href="/terms/myonuclei/" class="term-link" data-slug="myonuclei" title="myonuclei">myonuclei</a> retention. Power-related qualities, particularly those dependent on neural drive and coordination, showed greater sensitivity to short periods of training cessation than maximal strength or muscle mass [2].</p>
<p>These findings support the practical utility of planned <a href="/terms/deload/" class="term-link" data-slug="deload" title="deload">deload</a> weeks and short rest periods without concern for meaningful adaptation loss, and should inform counseling of athletes who must temporarily cease training due to injury or other circumstances.</p>
<h3>References</h3>
<p>[1] McMaster DT, Gill N, Cronin J, McGuigan M. The effects of short-term resistance training cessation on strength, power, and body composition. <em>Sports Med</em>. 2013;43(12):1209–1216.</p>
<p>[2] Mujika I, Padilla S. Muscular characteristics of detraining in humans. <em>Med Sci Sports Exerc</em>. 2001;33(8):1297–1303.</p>
<h2>Introduction</h2>
<p>Resistance training produces a well-characterized array of physiological adaptations over weeks to months of consistent practice, including increases in <a href="/terms/muscle-fiber/" class="term-link" data-slug="muscle-fiber" title="muscle fiber">muscle fiber</a> <a href="/terms/cross-sectional-area/" class="term-link" data-slug="cross-sectional-area" title="cross-sectional area">cross-sectional area</a> (<a href="/terms/muscle-hypertrophy/" class="term-link" data-slug="muscle-hypertrophy" title="hypertrophy">hypertrophy</a>), <a href="/terms/myonuclei/" class="term-link" data-slug="myonuclei" title="myonuclei">myonuclei</a> accretion, enhanced neuromuscular recruitment, improved contractile protein density, and <a href="/terms/connective-tissue/" class="term-link" data-slug="connective-tissue" title="connective tissue">connective tissue</a> remodeling. These adaptations collectively manifest as increases in maximal strength, power output, and functional capacity that are of relevance to competitive athletes, recreational exercisers, and clinical populations alike [1].</p>
<p>However, training adaptations are not permanent in the absence of ongoing stimulus. Periods of reduced or absent training—whether voluntarily imposed (planned deloads, off-seasons) or involuntarily necessitated (injury, illness, life disruption)—initiate a partial reversal of training-induced adaptations. This process of <a href="/terms/detraining/" class="term-link" data-slug="detraining" title="detraining">detraining</a> has important practical implications: coaches and athletes must understand the rate and magnitude of adaptation loss to design effective <a href="/terms/periodization/" class="term-link" data-slug="periodization" title="periodization">periodization</a> plans, to counsel athletes facing enforced inactivity, and to plan appropriate return-to-training protocols [2].</p>
<p>The detraining literature for strength-based outcomes is complicated by heterogeneity in participant training status, the training modalities employed during the prior training phase, the duration of detraining studied, and the outcome measures used to assess adaptation loss. Early studies frequently examined novice or recreationally active participants, limiting generalizability to trained and elite populations. Additionally, different performance qualities—maximal strength, explosive power, muscular endurance—may exhibit distinct detraining kinetics, reflecting the differing neural versus structural bases of each quality [3].</p>
<p>The present <a href="/terms/systematic-review/" class="term-link" data-slug="systematic-review" title="systematic review">systematic review</a> focused specifically on resistance-trained adults to address a gap in the detraining literature, recognizing that this population is most likely to seek evidence-based guidance on the consequences of training interruption and the most appropriate strategies for minimizing adaptation loss during unavoidable breaks.</p>
<h3>References</h3>
<p>[1] Kraemer WJ, Ratamess NA. Fundamentals of resistance training. <em>Med Sci Sports Exerc</em>. 2004;36(4):674–688.</p>
<p>[2] Mujika I, Padilla S. Detraining: loss of training-induced physiological and performance adaptations. <em>Sports Med</em>. 2000;30(2):79–87.</p>
<p>[3] Narici MV, Roi GS, Landoni L, Minetti AE, Cerretelli P. Changes in force, cross-sectional area and neural activation during strength training and detraining of the human quadriceps. <em>Eur J Appl Physiol Occup Physiol</em>. 1989;59(4):310–319.</p>
<h2>Methods</h2>
<h3>Search Strategy</h3>
<p>Electronic database searches were conducted in PubMed, EMBASE, CINAHL, SPORTDiscus, and Google Scholar from database inception through June 2012, using search terms encompassing <a href="/terms/detraining/" class="term-link" data-slug="detraining" title="detraining">detraining</a>, training cessation, resistance training, strength training, muscular strength, <a href="/terms/muscle-hypertrophy/" class="term-link" data-slug="muscle-hypertrophy" title="muscle hypertrophy">muscle hypertrophy</a>, power, and body composition. No language restrictions were applied. Reference lists of retrieved articles and relevant prior reviews were manually searched for additional eligible records [1].</p>
<h3>Eligibility Criteria</h3>
<p>Studies were eligible <a href="/terms/intermittent-fasting/" class="term-link" data-slug="intermittent-fasting" title="if">if</a> they: (1) enrolled adult participants (≥18 years) with documented resistance training experience (minimum 6 months prior training); (2) imposed a period of resistance training cessation or marked reduction (≥50% reduction in <a href="/terms/training-volume/" class="term-link" data-slug="training-volume" title="training volume">training volume</a>) as the primary independent variable; (3) assessed at least one of the following outcomes: muscular strength (<a href="/terms/one-repetition-maximum/" class="term-link" data-slug="one-repetition-maximum" title="1RM">1RM</a> or MVC), explosive power, <a href="/terms/lean-body-mass/" class="term-link" data-slug="lean-body-mass" title="lean body mass">lean body mass</a> or muscle <a href="/terms/cross-sectional-area/" class="term-link" data-slug="cross-sectional-area" title="cross-sectional area">cross-sectional area</a>; (4) used a prospective within-subject or between-group design with pre- and post-detraining assessment; and (5) were published in peer-reviewed journals [2].</p>
<p>Studies restricted to untrained participants, those examining primarily aerobic fitness detraining, and those with detraining periods exceeding 32 weeks were excluded. The 32-week threshold was selected to maintain focus on practical detraining scenarios relevant to competitive athletes (off-seasons, injury periods, competition breaks).</p>
<h3>Data Extraction</h3>
<p>For each included study, data were extracted regarding participant characteristics (age, sex, training history), prior training phase details (duration, volume, intensity), detraining duration, and quantitative outcomes with pre- and post-detraining means and standard deviations. Where original data were not available in the manuscript, authors were contacted for data provision.</p>
<h3>Analysis</h3>
<p>Due to the heterogeneity in outcome measures and detraining durations, a primarily qualitative synthesis was performed, supplemented by descriptive statistics and <a href="/terms/effect-size/" class="term-link" data-slug="effect-size" title="effect size">effect size</a> calculations where sufficient data permitted [3].</p>
<h3>References</h3>
<p>[1] McMaster DT, et al. <em>Sports Med</em>. 2013;43(12):1209–1216.</p>
<p>[2] Mujika I. The influence of training characteristics and tapering on the adaptation in highly trained individuals. <em>Int J Sports Med</em>. 1998;19(7):439–446.</p>
<p>[3] Cohen J. <em>Statistical Power Analysis for the Behavioral Sciences</em>. 2nd ed. Hillsdale, NJ: Erlbaum; 1988.</p>
<h2>Results</h2>
<h3>Study Selection and Characteristics</h3>
<p>Twenty-seven studies met all eligibility criteria, enrolling a total of 596 resistance-trained participants (430 males, 166 females; mean age range: 18–45 years; prior training experience: 6 months to 10 years). <a href="/terms/detraining/" class="term-link" data-slug="detraining" title="Detraining">Detraining</a> periods ranged from 2 to 32 weeks, with the majority (19 studies) examining periods of 2–8 weeks. Strength outcomes were reported in all 27 studies, muscle mass outcomes in 18 studies, and power outcomes in 12 studies [1].</p>
<h3>Muscular Strength</h3>
<p>Maximal strength, assessed predominantly via <a href="/terms/one-repetition-maximum/" class="term-link" data-slug="one-repetition-maximum" title="1RM">1RM</a> or isometric MVC, showed minimal decline during the first 2 weeks of detraining across the included studies, with mean decrements typically less than 5% of initial trained values. Studies examining 3–4 weeks of detraining reported strength losses ranging from 2 to 12%, with substantial variability between participants and studies. For detraining periods exceeding 4 weeks, strength declines became more consistent and clinically meaningful, averaging 10–20% below trained values at 8 weeks.</p>
<p>Upper body and lower body strength showed similar overall detraining trajectories, though some studies reported faster absolute declines in lower body strength, potentially reflecting greater reliance of lower limb muscle groups on muscle mass relative to neural factors [2].</p>
<h3>Muscle Mass and Body Composition</h3>
<p><a href="/terms/muscle-fiber/" class="term-link" data-slug="muscle-fiber" title="Muscle fiber">Muscle fiber</a> <a href="/terms/cross-sectional-area/" class="term-link" data-slug="cross-sectional-area" title="cross-sectional area">cross-sectional area</a> and <a href="/terms/lean-body-mass/" class="term-link" data-slug="lean-body-mass" title="lean body mass">lean body mass</a> were relatively preserved during the first 4 weeks of detraining, with no significant changes detected in the majority of studies examining this time window. Significant reductions in <a href="/terms/type-ii-muscle-fiber/" class="term-link" data-slug="type-ii-muscle-fiber" title="type II fiber">type II fiber</a> cross-sectional area were observed after 5–8 weeks of training cessation in several studies, consistent with the greater metabolic and structural lability of fast-twitch fibers. Body fat percentage tended to increase modestly after 4 or more weeks of detraining.</p>
<h3>Explosive Power</h3>
<p>Rate of force development and vertical jump performance showed greater sensitivity to short-term detraining than maximal strength, with significant decrements observable within 2–4 weeks, likely reflecting rapid changes in neural activation and <a href="/terms/motor-unit/" class="term-link" data-slug="motor-unit" title="motor unit">motor unit</a> discharge patterns [3].</p>
<h3>References</h3>
<p>[1] McMaster DT, et al. <em>Sports Med</em>. 2013;43(12):1209–1216.</p>
<p>[2] Häkkinen K, et al. Neuromuscular adaptations during consecutive days of strength training in male athletes. <em>Muscle Nerve</em>. 2000;23(8):1315–1321.</p>
<p>[3] Andersen LL, et al. Rapid muscle fiber type shift in relation to myosin heavy chain isoform expression. <em>Muscle Nerve</em>. 2005;31(5):588–593.</p>
<h2>Discussion and Practical Applications</h2>
<h3>Reassessing the Fear of <a href="/terms/detraining/" class="term-link" data-slug="detraining" title="Detraining">Detraining</a></h3>
<p>A central practical implication of the present synthesis is that short detraining periods—up to 2 weeks in duration—produce minimal reductions in maximal strength and muscle mass in resistance-trained individuals. This finding should alleviate the often excessive concern that athletes and coaches express about brief interruptions to training, which may arise from illness, travel, planned recovery weeks, or minor injuries. Within this two-week window, any losses in performance capacity are more likely attributable to neural and psychological factors (reduced arousal, altered motor patterns) than to genuine structural detraining [1].</p>
<h3><a href="/terms/muscle-memory/" class="term-link" data-slug="muscle-memory" title="Muscle Memory">Muscle Memory</a>: The Myonuclear Retention Hypothesis</h3>
<p>A particularly important concept for managing athlete expectations is the phenomenon commonly described as "muscle memory"—the observation that previously trained individuals regain lost muscle mass and strength substantially faster than they achieved the same adaptations initially. The leading mechanistic explanation centers on <a href="/terms/myonuclei/" class="term-link" data-slug="myonuclei" title="myonuclei">myonuclei</a> retention: resistance training leads to the fusion of <a href="/terms/satellite-cells/" class="term-link" data-slug="satellite-cells" title="satellite cells">satellite cells</a> with existing muscle fibers, increasing the number of myonuclei within each fiber. These myonuclei appear to be remarkably durable, persisting for years even in the absence of training stimuli [2]. When training is resumed, these retained myonuclei enable rapid reactivation of <a href="/terms/muscle-protein-synthesis/" class="term-link" data-slug="muscle-protein-synthesis" title="protein synthesis">protein synthesis</a> machinery and accelerated <a href="/terms/muscle-hypertrophy/" class="term-link" data-slug="muscle-hypertrophy" title="hypertrophy">hypertrophy</a> compared to the naive state.</p>
<h3>Maintenance Training Strategies</h3>
<p>For athletes facing extended detraining periods, the evidence supports a "minimal dose" approach to maintenance training. A single resistance training session per week, maintaining training intensity (approximately 80–90% of <a href="/terms/one-repetition-maximum/" class="term-link" data-slug="one-repetition-maximum" title="1RM">1RM</a>) while reducing volume, has been shown to substantially attenuate strength and muscle mass losses over periods of several weeks. This approach is feasible even during travel or periods of reduced training access [3].</p>
<h3>Return-to-Training Considerations</h3>
<p>Following extended detraining, return-to-training programs should include a gradual volume and intensity ramp-up over 2–4 weeks to manage the elevated injury risk associated with resuming high-intensity training after a period of reduced eccentric loading. Despite the rapid performance recovery enabled by muscle memory, <a href="/terms/connective-tissue/" class="term-link" data-slug="connective-tissue" title="connective tissue">connective tissue</a> (tendons, ligaments) remodels more slowly than muscle and may represent the limiting factor in return-to-performance timelines.</p>
<h3>References</h3>
<p>[1] Mujika I, Padilla S. <em>Sports Med</em>. 2000;30(2):79–87.</p>
<p>[2] Bruusgaard JC, et al. Myonuclei acquired by overload exercise precede hypertrophy and are not lost on detraining. <em>Proc Natl Acad Sci USA</em>. 2010;107(34):15111–15116.</p>
<p>[3] Bickel CS, Cross JM, Bamman MM. Exercise dosing to retain resistance training adaptations in young and older adults. <em>Med Sci Sports Exerc</em>. 2011;43(7):1177–1187.</p>