Sedentary Effects on Muscle

Sedentary Effects on Muscle

Understanding Muscle Mass: Strength vs. Power

Muscle mass can be categorized into two key athletic components: muscular strength and muscular power. While both contribute to performance and overall health, they offer distinct benefits and require different training approaches. Incorporating both into your fitness routine can enhance daily function, athletic performance, and long-term wellness.


Muscular Strength

Muscular strength refers to the amount of force your muscles can exert against resistance. It’s typically measured by how much weight you can lift in a single effort—such as during a squat or bench press.

Improving strength through consistent training has numerous benefits:

  • Enhances overall health and body composition
  • Makes daily tasks easier and more efficient
  • Increases the number of myonuclei—cells that help transmit signals to muscles and are essential for muscle growth and maintenance

Interestingly, research shows that even after a 2–3 week break from strength training, your muscles retain the same number of myonuclei. This means that if you’ve built a solid foundation, your body is better equipped to bounce back after time off and even resist age-related muscle decline.

Consistency is key. Training just 2–3 times per week can help maximize myonuclei development and reduce the time it takes to regain strength after a break.


Muscular Power

Muscular power is the ability to exert force quickly. It relies on fast-twitch (Type II) muscle fibers and is crucial for explosive movements like:

  • Rising from a chair
  • Climbing stairs
  • Walking briskly
  • Preventing falls—especially in older adults

Power tends to decline more rapidly than strength, especially after 3–4 months of inactivity. This is particularly true for athletes. However, the good news is that just one day per week of high-intensity training can help maintain power and prevent detraining.

This is a perfect example of the “use it or lose it” principle in action!


Need Help Getting Started?

If you're looking to incorporate strength and power training with a weight loss program, we're is here to help. Contact us at:

📞 425-861-6258
📧 2020lifestyles@2020lifestyles.com


Meet the Authors

Kelsie Holtzlider
Former Assessment Team Technician
Kelsie was a Personal Trainer at PRO Club since 2018 and holds a Bachelor's degree in Kinesiology. She specialized in metabolic and fitness assessments and supported clients throughout their wellness journey's. Kelsie believes in a holistic approach to lifestyle change and enjoys hiking, mountain biking, snowboarding, and exploring national parks.

Kristen Szogas
Assessment Team Technician
Kristen is a Certified Personal Trainer with a background in Athletic Training and Nutrition. She focuses on injury prevention, form correction, and muscle activation. Kristen supports 20/20 clients through progress tracking and assessments. Outside of work, she enjoys handstand training, playing with her puppy, and sampling Washington’s best beer and wine.