A two-week break won’t erase your progress. Research suggests strength holds up well for about three weeks — so the goal is to return smart, not to make up for lost time.

The comeback week

Use your normal program at roughly 70% of the weight and two-thirds of the sets. It should feel easy. That’s the point.

Listen for the right signals

Expect some soreness in the first few days. Sharp pain, poor sleep or a heavy mood are signs to slow down further.

By week two most people are back to their previous numbers — and often feel fresher than before they left.