Ordinarily, taking time off from the gym may leave you feeling guilty. You might think that taking a break is a one-way ticket to losing all your hard-earned, protein powder-fueled gains.

But a recent study from researchers in Finland reveals a different story: A 10-week hiatus from strength training might not be as bad as your Instagram trainer would have you believe.

The study set out to compare the effects of continuous training over 20 weeks versus taking a break in the middle of a workout program. The results were surprising … both groups showed similar levels of maximum strength and muscle size by the end.

While the participants who took a break midway experienced some muscle size loss, their strength held up better than expected. In fact, when they returned to training, they quickly bounced back to their pre-break levels — often within just five weeks. The researchers suggested muscle memory might be the reason for the quick gains.

Notably, the study may indicate that the nervous system changes we gain from lifting weights stick around longer than the physical muscle size itself. This means that if you maintain a consistent training schedule most of the year, a temporary break shouldn’t send you spiraling into despair that you’ll be having to relearn how to do a push-up.

The takeaway? If you’re feeling burned out or just need a little time off, don’t sweat it. You can take a breather without sacrificing your progress, or your strength, and even emerge feeling newly ready to tackle those weights and judicial gym mirrors.

Slow and steady wins the race — or maybe in this case, the arm-wrestling match.