Will my muscles disappear over the summer when I don't work out at the gym as often?

When summer arrives and routines change, it’s easy to worry that the muscles you’ve built over the year will disappear. Gym sessions may become less frequent, and vacations and downtime take priority—and that’s completely okay. Your body needs rest and variety, and that doesn’t mean all your hard work is lost.

It takes more than a few weeks off to lose muscle mass. According to research, muscle breakdown begins after about two to three weeks without any form of strength training, and even then, the initial changes are relatively small. [1]

Maintaining muscle mass isn’t always about building more. Sometimes it’s enough to sustain a certain level of activity and give your body what it needs. By regularly stimulating your muscles—even with simple exercises—you signal your body to preserve muscle tissue.

Tips for maintaining muscle mass:

Focus on full-body movements that engage multiple muscle groups

Use bodyweight exercises like push-ups, squats, and planks

Maintain consistent protein intake throughout the day

Stay active daily, even in short bursts

You don’t need heavy weights or fancy machines to stay active. A walk in the forest, a swim in the lake, bike rides, or bodyweight training at an outdoor gym are all great options.

📊 Activities that also count as exercise:

Long walks with a friend 🚶‍♀️

Gardening or weeding 🌿

Playing with children or grandchildren at the beach 🏖️

Dancing in the living room or at a midsummer party 🎶

Want to keep your body moving easily during vacation? Here’s an effective full-body workout from Livity’s workout bank that you can do anywhere—no equipment needed:

Giving your body time to recover is essential for improving both performance and well-being. Summer can be the perfect time to tune in to your body, sleep in, reduce stress, and recharge for upcoming training periods.

Rest can also reduce the risk of injury and overtraining. Your body will thank you!

To maintain muscle mass and feel energized even during periods of reduced training, food plays a key role. A sufficient intake of protein, along with carbohydrates and healthy fats, helps your body preserve muscle mass and keep energy levels steady.

Keep in mind to eat:

Regularly

A varied diet

Colorfully (think green, orange, red, and yellow!)

In Livity, you’ll find inspiring home workouts, bodyweight exercises, recipes, and tools that help you feel good and maintain your routines even during the summer.

You don’t have to be at the gym to take care of yourself. No matter where you are, we’re here to guide you toward sustainable health.

[1] Source: https://www.idrottsforskning.se/sa-paverkas-kondition-och-styrka-av-perioder-med-lite-traning/?utm_source=chatgpt.com⤴︎