The community supports the idea that a training break does not cause an immediate or irreversible loss of physical capabilities, with strength being particularly resilient over a period of approximately one month.

noli's read

Scientific literature, particularly meta-analyses on 'detraining' (such as that of Mujika & Padilla), confirms that maximal strength is remarkably stable during the first few weeks of cessation, as neural adaptations persist longer than muscular changes. The loss of muscle volume (atrophy) and the decline in endurance capabilities (VO2 max) do indeed tend to accelerate after 3 to 4 weeks, a finding consistent with user observations. However, it is an exaggeration to generalize these timelines to all profiles, as experience level plays a key role: highly trained athletes may experience faster declines than beginners. Furthermore, the concept of 'muscle memory' allows for rapid recovery, which explains why the feeling of total loss is often an erroneous perception related to glycogen or water fluctuations. The community strongly converges toward a reassuring consensus, using these data to reduce anxiety related to forced breaks or vacations.

the sources

1. 1r/AdvancedFitness