man working out for results

How long does it usually take to see results from working out?

If you're curious about the timeline for getting gains, you might be wondering how often you should go to the gym and how long your workouts should last.

Let's simplify things for a workout routine and faster results.

Shorter is Better

Forget about longer sessions. Aim for a maximum of 45 to 60 minutes. Why? Going beyond 60 minutes can actually be counterproductive as your testosterone levels drop, and cortisol levels peak. Quality is more important than quantity.

Focus on Intensity

If you want muscle growth and strength, intensity is key. Choose high-intensity workouts as they are the way to go for achieving growth.

Remember to give yourself a rest of 48 hours between sessions. Your muscles need that time to recover to maximize gains.

Keep Pushing Yourself

Once you've established a routine, your muscles tend to get used to it. It's time to mix things up. Increase the frequency of your sessions, lift weights, or challenge yourself with advanced exercises. As your endurance improves, increase both the number of sessions and their intensity level.

The Burning Question: How Long Does It Take to See Results?

After 4 to 5 weeks of exercising and making slight adjustments to your diet, you will start noticing changes. You can anticipate an increase of around 10% in your lifting capacity during the four to six months.

Once that period is over, it becomes crucial to step up your game to maintain those strength gains. If you are aiming for muscle growth, expect a training duration of 8 to 12 weeks. However, achieving results requires more than hitting the gym – tweaking your diet is equally important.

Stay committed to your routine, keeping these guidelines in mind. You will experience a transformation into a fitter and healthier version of yourself.

James Freeman


Meet James Freeman, a California native whose passion for fitness emerged during challenging times, reshaping his life. With over two decades of coaching experience, he's not just a coach; he's a real-life example, shedding over 100 pounds in a journey to a healthier lifestyle. Beyond his coaching career, James is passionate about inspiring at-risk youth and promoting wellness in schools. In his downtime, he enjoys swimming and cycling, connecting with nature. Join him on his Instagram and LinkedIn profiles for insights into his empowering fitness journey.