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How Much Time Should You Spend at the Gym?

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How long should I work out each day? How many days per week should I work out? Is there a certain number of minutes each week I should exercise? These are all valid questions, but they’re not so easy to answer in a sentence.

In general, doctors suggest aiming for around 150 minutes of moderate exercise per week or at least 75 minutes of vigorous aerobic activity. This serves as a good starting point, but it’s not a one-size-fits-all solution. The reality is, there’s no perfect number that applies to everyone. Every individual’s body is unique!

So, questions like, “How many minutes a week should I work out?” don’t have straightforward answers. Instead, we recommend considering the following factors to determine your ideal workout schedule:.

Your Fitness Level

If you’re just starting, your fitness level won’t match someone who has been competitively lifting weights for years. They might train for two hours, while you might just work out for 30 minutes (and that’s fine!).

A longer workout doesn’t necessarily make it a better workout. For beginners, shorter workouts can be just as effective as longer sessions–if not more so. Pushing yourself too hard in the beginning can lead to burnout or even injuries, and nobody likes that. By starting with shorter workouts and gradually increasing intensity and duration over time, you allow your body to adapt and build endurance more effectively.

Conversely, individuals who have reached a higher level of fitness may require longer workouts to maintain a challenge for their bodies. Workouts that feel too easy won’t aid in achieving your fitness goals.

Your Fitness Goals

Speaking of goals, your goals can be a great guideline when choosing a workout duration.

If you aim to maintain good health and stay active, a shorter workout of around 30 minutes might be enough. However, if you’re looking to lose weight or build muscle, you may need to extend the duration of your workouts. Weight loss involves burning more calories than you consume, so longer workouts can assist you in reaching this goal.

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Your Body’s Cues

Feeling the burn? Are arms shaking after a few reps? You need to listen to your body.

When you don’t recognize your body’s cues, you can overwork your body and get injured, which will put you farther away from your fitness goals. This is true for beginners and experienced athletes alike. The “no pain, no gain” ethos is counterproductive.

It’s normal to experience a little soreness, especially if you’re a beginner. It’s okay to push yourself a little! Just make sure you’re listening to your body and not overdoing it.

The Type of Workout

The resources needed for walking laps around a track are quite different from those required for high-intensity interval training (HIIT) workouts. The type of workout you choose significantly influences the duration of your exercise session.

High-intensity interval training (HIIT), for example, involves short bursts of intense exercise followed by rest periods. These workouts are usually shorter, typically lasting around 20 to 30 minutes. This high-intensity approach helps maximize calorie burning and endurance building in a shorter timeframe.

That said, there’s certainly a trade-off. You’ll be pushing your body to the max during this time, and if you’re a beginner, you’re likely to be sore the following day.

Weightlifting, on the other hand, may demand more time to ensure proper targeting of each muscle group. Rest periods between sets are also necessary. Compared to high-intensity interval training (HIIT) or weightlifting, walking on a treadmill or around the neighborhood is less intense, so you may need to exercise longer to achieve your desired calorie burn.

Upcoming Commitments

Gearing up for a weekend hike? Running a 5K? Think about how your exercise today will impact your life (and mobility) tomorrow.

If you’re planning a specific activity, you might not want to exhaust too many resources the day before. In this case, a short workout might be in your best interest, or even a couple of rest days to help you conserve energy.

You can apply this same mindset to future workouts as well. Mixing up short and long sessions is a good idea to keep things engaging and prevent your body from getting too accustomed to a routine. This adds variety to your exercise regimen, making it more challenging and enjoyable!

Amount of Rest Time in Between Workouts

Even professional athletes need rest days. If you hit the gym hard one day, you might consider a short, light workout the following day, if at all.

Additionally, think about the kind of workout you’re engaging in. You might notice individuals seemingly idle at the gym, but they’re likely taking breaks between sets. Even if you spend an hour at the gym, your actual exercise time might only be around 20 minutes, and that’s perfectly fine.

Your Schedule

Let’s be honest: You can’t always squeeze in a flawless 60-minute gym session—and that’s alright! Life gets busy, and when it does, it’s important to recognize that even a little bit of exercise is better than none at all.
If you’ve only got 30 minutes for the gym, go for it! And if you can only manage one lap instead of two, that’s perfectly fine too. Remember, any exercise is good exercise, so don’t stress about hitting a specific number to get a workout in.

Find Your Rhythm with Let’s Get Fit

Remember that the key to success isn’t just setting clear exercise goals but also regularly reassessing them as you progress. Adjusting your workout duration will help you optimize each workout and see results along the way.
No matter how much exercise per day is right for you, Let’s Get Fit will help you achieve your fitness goals. Get started today by finding a Let’s Get Fit app or by downloading the app.

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