How Does Muscle Memory Work?
Have you ever wondered whether muscle memory is real?
The term is always thrown around, but never fully explained. Knowing the science behind certain things always helps me. I took a deeper dive into muscle memory and thought I’d share.
Maybe you know it already, maybe you don’t — either way the body is freaking cool.
We can think of muscle memory in two ways – sports-related and muscle building. When it comes to sports, it’s about memorized movements like swinging a bat. As for muscles, it’s the rate at which muscles rebuild after loss.
This phenomenon is where muscle fibers recover size and strength quicker than it took to gain originally. Muscles are actually easier to regain than build. How does this happen?
Most cells contain a nucleus which acts as the control center for the cells’ activities. The nucleus can only take in so much information. There’s a limit on growth potential and diversity of activities.
Muscle cells, however, contain multiple nuclei (myonuclei).
This difference separates muscle cells from the rest. Since they contain myonuclei, these cells can grow larger. Although the myonuclear domain can handle more, there is still a limit.
Something else happens in order for substantial muscle growth to occur.
Muscle cells take nuclei from satellite cells.
A primary function of satellite cells is muscle growth. They remain dormant near muscle cells waiting for a muscle cell to need repair. It then attaches itself so that it can donate its nucleus.
The muscle cell now has the opportunity to increase in size and strength — the main physiological process of strength training.
That muscle cell then keeps the extra nucleus forever. *Cue the magic* Since the cell will not need to recruit a nucleus from a satellite cell ever again, it possesses the ability to regain muscle you’ve lost with ease and efficiency.
Fun fact: The brain has a massive role when learning new skills or movements.
Have you ever noticed that when you start learning something new or when you first start working out, you make progress ridiculously fast?
Each week you’re able to jump up in weight and/or intensity. The brain is making new neural pathways which means it’s learning and adapting. Another testament to how powerful and amazing the body can be.
What to do When Starting to Lift Again
Take it slow when you begin working out and lifting after an extended period of time. There will be excitement and thrill no doubt, however, you don’t want to jump in too fast. Doing so runs the risk of injury or fatigue.
A good rule of thumb is starting with body weight movements and moving through full ranges of motion. After a few workouts, find weight that feels good. This will look different for everyone.
Apply progressive overload and you’ll be back to where you left off in no time. This is a perfect time to hone in of form as well. Be patient, give yourself grace and watch your mindset.
Takeaways
Don’t let discouragement take over. Taking a break, especially one not taken willingly, can prove to be a challenge. Let this evolutionary adaptation (muscle memory) serve as your sliver of hope.
Aim to make this mentality a habit. Trust that your body will work in your favor. Just because time has passed and aspects may look different, your hard work is not wasted.
You may have lost muscle mass, but the reward and foundation of lifting previously can be the silver lining.
Cool podcast episodes I listened to for this post:
How to Use Muscle Memory for Faster Muscle Growth with Mike Matthews
Alternative Medicine, Carbs, Muscle Memory, Overtraining & More with Mind Pump (Muscle memory discussion starts at 14:06)
Muscle memory, slow & fast twitch muscle fibers, training for hypertrophy & strength, & more with Mind Pump (Muscle memory discussion starts at 18:52 (Similar to the episode above))