Don’t Stress about missed holiday workouts

Why You Shouldn’t Stress About Missed Workouts During the Holidays

When it comes to fitness, consistency is arguably the most important aspect. For starters, regular workouts help your body feel more toned and help your muscles feel firmer. And that feeling is not just in your head—it’s a real physiological response to strength training. Your muscles store glycogen and water and this is what gives them that full, tight feeling. When you’re consistent with your strength training, those glycogen stores stay full, and you maintain that firm, “toned” look and feel.

Buuuuuuut then the holidays roll around. You’re traveling, juggling family commitments, indulging in festive meals, and suddenly, your workouts take a backseat. Sound familiar? If you’ve ever found yourself saying, “I haven’t worked out in a week, and now I feel soft and flabby—did I lose all my progress?” let me assure you: your progress is still there. What you’re feeling is temporary and completely normal. Let’s break it down.

What Happens When You Take a Break?

When you’re working out regularly, your muscles hold onto glycogen, which provides energy during exercise. For every gram of glycogen your muscles store, they also hold about three grams of water. This glycogen-and-water combination is what keeps your muscles feeling firm and looking toned.

When you take a break from strength training, your body doesn’t need as much glycogen, so it starts to use up those stores. Along with the glycogen, your muscles release some of that stored water. This is why your muscles might feel softer or less firm after a few days off—it’s not because you’ve lost muscle or strength. It’s simply your body adapting to the reduced energy demand.

“Fitness is about consistency over time, not perfection every week.”

The Good News: Your Progress Is Waiting for You

The moment you get back into your routine, your glycogen stores refill, and that firm, toned feeling comes right back. It’s a quick process—after just a few consistent workouts, your body will feel just as strong and confident as it did before your break.

This temporary softness is not a loss of progress but a normal part of how your body adjusts to changes in activity. Strength, muscle, and fitness don’t disappear overnight. If anything, taking a short break can give your body time to recover and rebuild, making you feel even stronger when you return.

What About the Extra Desserts and Big Holiday Meals?

It’s easy to overthink missed workouts and festive indulgences, but fitness is about consistency over time, not perfection in every moment. A holiday meal or a few days off won’t undo the progress you’ve made.

You might feel bloated or “off” after big meals, but that’s temporary too. Bloating is often due to water retention from higher sodium or carb intake—it’s not fat gain. Once you return to your usual routine, your body will settle back into balance.

Fitness is a long-term journey. A missed week of workouts doesn’t erase months of progress, and stepping away for a few days might even give your body the rest it needs to come back stronger. Staying active when possible, even with short walks or simple bodyweight exercises, can help you feel energized and grounded during the busy holiday season. But more importantly, letting go of guilt and embracing balance is key to making fitness a sustainable part of your life.

Trust Your Body—and the Process

Your body is incredibly resilient. A short break or a little indulgence won’t undo the progress you’ve made. When you’re ready to get back to your routine, your muscles, strength, and energy will all bounce back quickly.

Take this time to enjoy the holidays without stress. Missed workouts and extra desserts are part of life—and that’s okay. The gym will still be there when you’re ready, and your fitness journey is about the long game, not the short-term.

Happy Holidays—and don’t forget, your body’s progress is waiting for you whenever you’re ready to move again!