How You Increase Your Fitness Levels


Working out has numerous benefits, including acquiring strength and maintaining mental, emotional, and physical fitness. Frequent exercise is also essential for building endurance, conditioning your body, and shedding excess weight. However, sickness, injury, or general body fatigue may occasionally force you to take a break from your workout routine.

On many occasions when the condition is serious, for example, a sickness or a threatening injury, the break may be too long. This makes you worry about losing the strength you acquired through hard training at the gym. Performing several exercises or too many high-intensity activities may result in depression, fatigue, and poor performance in your workouts.

Signs That You May Need A Break

Some of the indicators that your body needs a break include;

  •         General body fatigue.
  •         An injury which may include torn muscles or fractured bones.
  •         Boredom and feeling unmotivated towards your training
  •         Poor performance.

Tips For Scaling Up Your Fitness Levels

When beginning your training after a long break, it is essential to ease into your exercises to avoid injuries, which may result in pain and discomfort. Your body remembers how to exercise, and therefore, it won’t take long before it gets back on track. 

Here are some pro tips to help you through.

Start Simple 

If you had a program you followed before the break, try to embrace more straightforward exercises which incorporate lighter weights and less intensity. At this stage, performance enhancement products or workout supplements from can help you significantly. By doing this, you will be “jump starting” your muscles, thus preparing them to resume your earlier training program.

 Be Patient

It will take weeks or maybe months to acquire the strength you had before entirely. This calls for patience, perseverance, and consistency in your training. Besides, being patient will help you avoid instances of over-training, which is harmful.

Get Good Rest

After exercising, be sure to rest to enable your muscles to recover and rejuvenate. Good rest ensures that you perform better in the next training session.

How Long Can You Take A Break Before It Affects Your Fitness?

A study conducted among professional footballers and rugby players concluded that the players could go up to three weeks without training before their strength levels began to decline. Also, it was confirmed that non-athletes could take a three-week break from their work-out sessions without losing any strength or muscle mass. This evidence shows that for you to avoid losing your power, a break from training should not last more than three weeks.

Nonetheless, experts recommend that you should incorporate short recovery periods to your workout program. A recovery period is a short break taken to rest, recover, and rejuvenate — moreover, short breaks when training minimize the risk of acquiring an injury. 

To maintain form and avoid losing strength, here are some statistics to guide you.

  •         Anaerobic strength can diminish by about 5% to 10% in three weeks.
  •         Muscle strength and endurance may last for a month, since muscles retain a memory of exercise.
  •         It takes about eight weeks of inactivity to lose your hard-acquired strength completely.
  •         Other factors, such as diet, may accelerate the rate at which you lose your strength.

Featured image: Jessica via Flickr.