It takes around 21 days to get your groove back, said Schaffer. That's because the amount of oxygen that can be used in an intense exercise (VO2) has decreased, and "your slow and fast twitch muscle fibers are not as dense and strong as they used to be."
"You'll probably feel weaker and less energetic after a long hiatus from the gym, so start slowly, using lighter weights and more repetitions. Concentrate on proper form, and stick to basic exercises," said Nagel. In other words, don't go into the gym and try to PR on your deadlift. Take your time to build up the weight you use, no matter how frustrating it can be to lift lighter than usual. (Trust, you do not want to injure yourself — then you'll be out of the game even longer.)
The good news from all of this: a few days off your strength routine isn't going to seriously mess up your training. So stop feeling guilty about taking a day off here and there. And if you're worried that skipping a workout will result in a collapse of your entire exercise routine, here's why you shouldn't be.
