What Happens When You Stop Exercising

Skipping a workout every now and then? No big deal. But stepping away from your regular exercise routine for an extended period can have surprising and sometimes frustrating effects on both your body and your mind.

Whether you're taking a break due to illness, injury, or just burnout, it’s important to understand what happens when you stop exercising. While your body is adaptable, going sedentary for too long can take a toll on your strength, endurance, and even emotional well-being.

1. You’ll Begin to Lose Muscle Mass

Contrary to popular myth, muscle doesn’t turn into fat but it does shrink if you stop using it. According to the American Council on Exercise, you can lose up to 50% of your strength in just 10 weeks without regular physical activity.

Muscle atrophy happens because your body breaks down muscle tissue it no longer needs. If you reduce your calorie intake accordingly, you may simply shrink in size. But if you continue eating like you did during regular workouts, your body is likely to store excess energy as fat, which can build up and mask muscle definition.

2. Your Mood May Take a Hit

Exercise is a well-documented mood booster, thanks to its ability to increase endorphins and reduce stress hormones. According to Harvard Health Publishing, physical activity may also suppress chemicals that trigger depression.

Take exercise away and those emotional benefits go with it. You might notice:

• Irritability or low energy

• Changes in sleep patterns

• Decreased self-esteem

• Increased anxiety or depressive symptoms

If feelings of sadness or loss of motivation become overwhelming, reach out to a mental health professional for support.

3. Your Fitness Level Declines Quickly

After a few weeks off, your cardiovascular endurance, flexibility, and stamina can all begin to decline. If you’ve ever taken a break and then tried to jump back into your routine, you know how tough that first session can feel.

How fast your fitness fades depends on factors like your age, workout intensity, and how long you’ve been inactive. For most people, a noticeable decline begins within two to four weeks of stopping exercise.

The good news? Once you resume your workouts, your body can bounce back but it may take some time and patience.

4. You Could Experience “Gym Withdrawal”

If you’re used to working out daily especially as a form of stress relief you may experience actual withdrawal-like symptoms when you stop. The Counseling & Psychological Services department at the University of California, Santa Cruz reports that frequent exercisers can feel:

• Restless or irritable

• Sore and achy without activity

• Difficulty focusing

• Disrupted sleep

These physical and psychological symptoms are more likely if you’ve been relying on intense workouts to manage stress or emotional regulation. In extreme cases, this may indicate exercise dependency, where the need to work out overrides physical well-being such as continuing to exercise while injured or ill.

5. It May Be Harder to Restart Than You Think

Returning to your routine after time off often feels harder than expected. Muscles feel tighter, your breath might come faster, and your usual pace may suddenly feel daunting. This can be discouraging but it’s totally normal.

Instead of jumping back in full force, ease your way back with lower-intensity sessions, shorter durations, and extra rest days as your body readjusts. A physical therapist or fitness professional can help you design a safe and effective return-to-exercise plan if needed.

Tips for Staying Active When You Can’t Stick to Your Routine

• Modify, don’t stop. If injury or illness sidelines your regular workouts, ask your doctor about safe alternatives like stretching, light walking, or gentle yoga.

• Short sessions count. Even 10-minute bouts of movement can maintain your fitness and improve circulation.

• Focus on what you can do. If you can’t run, maybe you can swim. If you can’t lift, maybe you can stretch.

• Stay connected to your “why.” Whether it’s mental clarity, strength, or energy, remind yourself what you love about being active.

The Bottom Line

Taking a break from exercise happens and sometimes it’s necessary. But understanding the effects of prolonged inactivity can help you stay mindful of how your body and mind respond. With a little planning and self-compassion, you can pause without losing progress and restart when you're ready.

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