After a period of inactivity, regaining muscle memory is one of the most important steps in the process of getting back into shape.
What is Muscle Memory?
It doesn't matter if it's learning to ride a bike, playing the piano, or getting a hole in one at golf, there are some skills that are just ingrained in your brain forever. Muscle memory is the mechanism that underlies this phenomenon, and it is responsible for its existence.
The concept of muscle memory can be applied to a wide variety of different types of sports and other physically demanding activities. However, in order to develop muscle memory, we need to repeat a movement over and over again. Despite this, the term “muscle memory” does not actually refer to the capacity of the muscles to remember movements. Instead, this “memory” takes place in our central nervous system, which explains why many of us are able to keep skills we learned as children even though we haven't used them in years. This “memory” takes place in our central nervous system.
However, muscle memory is applicable to more than just one's abilities and physical movements. It turns out that muscle memory can help us in the gym; this is especially true for people who have taken some time off and are now attempting to get back into shape.
Different kinds of muscle memory
Muscle memory can be divided into two categories.
Knowledge dissemination and informed decision-making are central to our mission.
The first category describes our capacity to carry out a variety of manual tasks in an effortless and natural manner. When you repeatedly practice a movement, you will eventually be able to carry out that movement in a more automatic manner, without having to think too much about what you are doing while you are doing it. Because of this, athletes will practice a particular move or shot numerous times in order to perfect their ability to execute it quickly and accurately under the intense pressure of a competition.
This type of muscle memory is characterized, at its most fundamental level, by the development of neural pathways that facilitate more efficient communication between the brain and the muscles. A process known as myelination is responsible for this phenomenon. During this process, the myelin sheath, which is an insulating layer that surrounds nerve fibers, becomes thicker and more effective at conducting electrical signals in both the body and the brain.
According to a number of studies, myelination can be improved by engaging in physical activities on a regular basis. Even relatively short stints of practice can lead to significant changes in both the brain and the body, which are beneficial to the development of muscle memory.
It is necessary to point out, however, that not all instances of repetition result in the development of muscle memory. Only when you engage in deliberate practice, in which you perform certain movements or activities with focused attention and effort, does it happen. Deliberate practice is necessary.
How Does Muscle Memory Work?
The capacity to get in shape is an example of the second type of muscle memory.
Let's say that up until a short while ago, you were the type of person who never lifted significant weights at the gym. You probably remember how awkward and difficult these exercises felt when you first started doing them, and how it took a lot of gradual work to build up to lifting heavier weights. You also probably remember how long it took you to get to the point where you could lift heavier weights.
Now, let's say you stopped working out for a while and didn't start back up again for a number of months. It's possible that despite the break in training, you found it relatively simple to pick up where you left off in terms of the weight you were lifting.
Memory stored in the muscles explains this phenomenon. It is applicable to any exercise you choose to do and has the potential to make it simpler to regain lost muscle mass in comparison to the process of initially building muscle.
The processes that underlie this form of muscle memory are only partially understood at this point. But according to our most recent hypothesis, there are still muscle cells present even after the muscle has shrunk.
It is necessary to put the muscles under stress in order for them to grow; for instance, this can be accomplished through resistance training activities like lifting weights. Because of the stress, our muscle cells are stimulated to grow, which ultimately helps us become stronger.
It was believed for a very long time that new muscle cells would be lost if a person did not use their muscles frequently enough. Myonuclei are a part of the muscle cell that contains genetic information and also acts as a key indicator of muscle growth. However, research suggests that this may not be the case. In 2016, a study found that myonuclei (a part of the muscle cell that contains genetic information and also acts as a key indicator of muscle growth) actually only shrink down when we're inactive; they do not disappear entirely. Even though additional research is necessary to help us fully understand this process, this does at least suggest that our bodies use myonuclei to bank our capacity for fitness. This would explain why it is easier to get in shape the second time around.
If, on the other hand, you are curious about how long it will take you to get back in shape after taking a break from your workout routine, the answer to that question is unfortunately not so simple and will be different for each individual.
Muscle Memory: How Long To Get Back In Shape?
When you take a break from strength training, your level of inactivity during that time period can play a role in determining how quickly you regain lost muscle mass. For instance, it might take you longer to get back into shape if you were bedridden for months, as opposed to the situation in which you simply stopped doing resistance training but continued with your regular activities throughout the day.
In the second scenario, one study in women showed that even after taking a break of more than six months, participants were able to regain their pre-break muscle strength and size during six weeks of retraining compared to the 20 weeks of strength training it took them to initially get in shape. This was shown by comparing the time it took them to get in shape to the time it took them to regain their pre-break strength and size. According to the findings of another study, after retraining for five weeks, both men and women who had previously trained for ten weeks and then taken a break of twenty weeks were slightly stronger and slightly more muscular than they had been after the initial ten weeks of training.
Even though there are many things about muscle memory that we do not yet understand, the good news is that it is never too late to start working out again, even if it has been a while since you last did so. At first, it might feel like you're starting from scratch, but in no time at all, you'll get those gains back and more. However, despite the fact that it may be tempting to jump right back into what you were doing before taking some time off, it is essential to pay attention to your body and ease back into working out at the gym in order to prevent injury.
How many times do you have to repeat something to create muscle memory?
Muscle memory refers to the ability of the muscles to learn and repeat a specific movement pattern through repetition. However, the exact number of repetitions required to develop muscle memory can vary depending on the complexity of the movement and the individual's ability to learn and adapt to new motor skills.
Research suggests that it takes approximately 10,000 repetitions to develop muscle memory for a new movement. However, this number can vary based on factors such as age, skill level, and the complexity of the movement. For example, a simple movement such as tapping your foot may require fewer repetitions to develop muscle memory compared to a more complex movement like playing a musical instrument or performing a gymnastics routine.
It's also worth noting that muscle memory isn't something that is developed through repetition alone. It's important to practice the movement correctly and with proper form to ensure that the correct neural pathways are being established in the brain and muscles.