In this post, we’ll unpack all you need to know about detraining, defining exactly what it is, the science behind why it occurs, why it’s sometimes necessary and more.
What Is Detraining?
Detraining refers to the loss of performance in the form of either hypertrophy, strength or endurance due to a period of inactivity.
The Science Behind Why It Occurs
The body is never stagnant, but is always changing. Therefore, it is either in a state of growth, known as supercompensation, or in a state of atrophy, known as detraining.
The moment we remove a stimulus, we stop generating the necessary stress the body needs to adapt and grow. As a consequence, physiological adaptations gradually begin to reverse themselves, ultimately resulting in decreased levels of performance in the form of hypertrophy, strength and endurance.
Not All Bad
Detraining can sometimes be a necessary part of an individual’s program. Short-term periods of inactivity allow for physical and mental rejuvenation, reducing the risk of burnout and overtraining.
How Long Does It Take To Regain Performance
The duration required to regain performance after a period of detraining varies based on the length of the break and the individual’s baseline performance level.
As a general rule, it takes about half the time of the detraining period to regain lost performance. The more experienced an individual is at training, the easier it is to regain previous levels of performance.
Summary (TL;DR)
Detraining refers to the loss of performance in either hypertrophy, strength or endurance due to a cessation of activity.
This phenomenon occurs because the moment we remove a stimulus, we stop generating the necessary stress the body needs to adapt and grow. As a result, physiological adaptations reverse themselves, resulting in decreased levels of performance.
As a general rule, it takes about half the time of the detraining period to regain lost fitness. The more experienced an individual is at training, the easier it will be to regain previous levels of performance.
