What Exactly is Muscle Memory?
What Exactly is Muscle Memory?
Learn About the Process That Helps You “Bounce Back”
You’ve probably heard the phrase “muscle memory” thrown around at some point, but it might not mean what you think it does. In fact, many everyday exercisers misunderstand the concept of muscle memory. The truth: Your muscles don’t actually remember anything, says Alexander Rothstein, EdD, CSCS, an exercise physiologist, strength coach, and educator.
Muscle memory is what helps you bounce back after time off, master new skills, and rediscover old hobbies. Whether you're chasing a personal record in weightlifting, aiming to nail your tennis serve, or just hoping to make everyday activities feel less like a chore, muscle memory can be a secret weapon to moving better and with less effort.
Contrary to popular belief, muscle memory isn’t about your muscles remembering anything - it’s how your brain and body work together to create efficient movement patterns through repetitive practice, says Arthur L. Jenkins III, MD, a board-certified neurosurgeon. “Muscle memory is a bit of a misnomer - it’s actually a neurological process that primarily involves the brain and spinal cord,” he says. It’s more accurately described as “command center memory,” orchestrated by the central nervous system, adds Rothstein.
So, you can think of muscle memory as your body’s GPS system: part neurological, part structural, says Rothstein. The first time you try a move, you’re “following directions,” he says. But with repeated practice, these systems work together to make the route feel easier and more automatic. Over time, it becomes second nature - whether it’s driving to the grocery store or performing a flawless deadlift - saving you energy and helping you bounce back faster after a break.
How long does it take to build muscle memory? The time it takes to develop muscle memory depends on the complexity of the skill and how often you practice it. When you repeat a movement - like lifting weights or nailing a yoga pose - the body’s motor control center (which includes the premotor cortex, cerebellum, and spinal cord) is hard at work, establishing and strengthening neural pathways to make the action more efficient over time. Repetition rewires your brain to make movements smoother, more efficient, and less taxing.
Simple, single-joint movements, like a biceps curl, can feel natural after just a few sessions. “Your brain only needs to coordinate one muscle group, so the pathways form faster,” says Rothstein. Complex, multi-joint movements, like a barbell snatch, might take months - or even years - to master.
The more joints and muscles involved, the longer it takes for your brain to establish efficient neural pathways, says Rothstein. However, consistency is key - especially for beginners. Tapping into the mind-muscle connection not only enhances muscle engagement but also reinforces the neural pathways needed for smoother, more efficient movement patterns over time. Aim for full-body workouts that hit all movement patterns three times a week. Once new skills are established, you may only need to practice the movements once or twice a week to maintain muscle memory.
Want to maximize muscle memory in your workouts? Here are expert-backed strategies to put it to work:
Practice with purpose. Perfect practice makes perfect. Incorrect form creates inefficient pathways - prioritize quality over quantity and focus on proper form and controlled movements to reinforce efficient neural pathways.
Engage your brain. Visualization, real-time feedback (like looking at yourself in the mirror during reps), and mental rehearsal can enhance the mind-muscle connection, says Rachelle A. Reed, PhD, MS, ACSM-EP, an exercise physiologist. This is particularly useful when recovering from an injury or mastering a new skill.
Stay consistent. Regular practice is key. Even a short session that hits the same muscle groups can help maintain your skills if you consistently do it a few times per week.
Break down complex skills. Rothstein suggests simplifying intricate movements into smaller parts, which is also supported by the same 2019 study in Frontiers in System Neuroscience referenced earlier. For example, when learning a row, focus first on driving your elbows behind you rather than every component of the movement (like engaging the biceps muscle, activating the rhomboid, etc.)
Prioritize recovery. Sleep and rest are vital for consolidating motor learning. “The actual conversion of muscle memory happens after you’ve slept,” Rothstein says.
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Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio, visit her Facebook (Core Performance Health and Fitness), Instagram (@cptcoreperformance), go to www.coreperformancefitness.com or call her directly at 716-698-1198.
