It's my de-load week (funny timing for this article), and Sunday’s strength session still has me feeling more beat up than an open wound. Writing to you from behind a red light today so I'll highlight the skimmable version of my writing in RED today!

You might think it takes weeks, even months, to lose muscle. Turns out, it can start happening in just a few days.

If you’ve ever taken a short break from training and felt weaker coming back, it wasn’t just in your head.

After just 3 Days of inactivity → muscle loss begins

• When muscles aren’t used, atrophy kicks in fast. Atrophy is the process of muscle loss.
• Studies show just three days of immobilization (think: injury, bedrest, or not training at all) can lead to significant muscle loss.
• A single strength workout can delay this… but only for a couple of days.
• I've spoken about this before, but loading is KING for preventing muscle loss
• Reference HERE​

You can lose muscle within just 1 week

• Muscle loss from detraining is slower than from complete immobilization, but it still happens within a week.
• Recent studies confirm measurable losses in muscle size and fascicle length after just 7 days of no training.
• If you train just once per week, you’re likely only breaking even.
• References HERE and HERE​

This means that

• A few days off can lead to noticeable losses.
• If you train once a week, you might not actually be progressing.
• Training frequency matters more than most people think.

If you’ve been struggling with consistency, this is your reminder: the best training plan is the one you actually do—frequently enough to matter.

If you need help - we've got options like $20 Strength Club (3 days/week) or something more tailored like Custom Strength Programming. Got questions? Send them over! I reply 100% of the time.

ICYMI: We're opening up our 3rd ever workshop: The Conditioning Workshop to Calgary for September long this year. You won't want to miss it. We already have a few sign ups even though it's 7 months away.

Yours in physiology,

Carla