We all know the drill… it’s the few weeks over Christmas and New Years where you’re not even sure what day it is and routine goes out the window. Meaning, for most, any training routine also goes out the window. Which also brings with it, guilt and a fear that this time off reverts any hard work you’ve made during the year. 

Will a few weeks off kill my gains? 

In short, no it wont. Decreases in muscle strength can occur after extended training breaks but not after 1 or 2 weeks off. In reality, a break from training or from routine may be very beneficial for you physically (to remove training stressors and allow for adequate recovery) and mentally (to change routine and reduce mental load). 

I cant stick to my usual training program… do I bother doing anything?

In short yes- if you can do so whilst enjoying Christmas and New Years with friends and family. As much as we advocate for moving however you can, as much as you can, there are some things that are more important. If you can fit in a run, swim, walk or gym session between plans, then go for it! But if its instead of time with friends and family- it can wait. 

So do we train or not?

The gym will always be there (one of the many reasons we love it) but the festive period with friends and family is not as regular. So if you can move, then do it, but if you cant, then enjoy time with your loved ones knowing that taking time off won’t be killing your gains and may actually be very beneficial for you! 

References:

Coratella, G. and Schena, F. (2016). Eccentric resistance training increases and retains maximal strength, muscle endurance, and hypertrophy in trained men. Applied Physiology, Nutrition, and Metabolism, 41(11), pp.1184–1189. doi:10.1139/apnm-2016-0321.

Gundersen, K. (2016). Muscle memory and a new cellular model for muscle atrophy and hypertrophy. The Journal of Experimental Biology, [online] 219(2), pp.235–242. doi:10.1242/jeb.124495.Issurin, V.B. (2010). New Horizons for the Methodology and Physiology of Training Periodization. Sports Medicine, 40(3), pp.189–206. doi:10.2165/11319770-000000000-00000.