How Long Should a Workout Be?

No matter how heavy you lift or how effective your workout routine is, you need to put in the hours to achieve that ideal Greek god look.

However, most of us do not have time to spare and have to make the most of what we have to be efficient during training sessions. So, if you’re wondering: “How long should a workout be?” this article is for you. We’ll answer that question based on different fitness goals and types of workouts. Stay tuned!

How Long Should a Workout Be Based on Fitness Goals?

Your fitness goals are a huge factor in determining how long your workouts should be. So, first things first, what are you trying to achieve?

Here are some common goals and how they influence workout duration:

Weight Loss 

If getting thinner is your goal, you'll typically want a mix of cardio and strength training. Typically, aim for 45 to 60 minutes per session, including warm-up and cool-down. According to the American College of Sports Medicine (ACSM), engaging in 150 - 250 minutes of moderate-intensity physical activity per week can help with weight loss. That averages to about 4 days a week of exercising, but if you can do more that’s even better!

Muscle Building 

Looking for an aesthetic workout to build the perfect physique? Strength training sessions usually last between 45 to 75 minutes, which should give enough time for multiple sets and their rest periods. While on that subject, a study suggests that longer rest periods between sets can enhance muscle growth when doing fewer reps. Something between 3 to 5 minutes of rest time when doing exercises with heavy loads and low reps is ideal.

Additionally, a good way to build muscle while being efficient with your time is doing compound exercises! These are exercises that work several muscles at once and help build overall strength. Adding compound chest and compound bicep exercises to something like a 3-day workout split can ensure you’ll maximize your muscle gain every single workout session.

Endurance Training

Training for a marathon or a long-distance event? Your sessions can vary a lot, from 60 minutes to several hours, depending on the distance and intensity. However, the American Heart Association recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week for cardiovascular health.

Flexibility and Mobility Training

Yoga or Pilates sessions can range from 30 to 60 minutes. These focus on improving flexibility, balance, and core strength. Additionally, studies show that, besides helping with general flexibility, regular yoga practice can help reduce stress.

General Fitness

Just want to stay healthy and fit? A balanced routine of 30 to 60 minutes per session, mixing cardio, strength, and flexibility exercises, is perfect. Ideally, you’d want to do it at least 2 times a week. General fitness can be easy and fun to achieve if you find a physical activity you enjoy and do it for pleasure instead of seeing it as an obligation.

Your Current Fitness Level Matters

A big factor in how long a workout should be is your fitness level. If you are just starting, training sessions usually tend to be shorter since you don’t have the physical aptitude to endure longer sessions. 

As you progress, you can gradually increase the duration and intensity of your workouts. Advanced athletes, such as bodybuilders and powerlifters for example, need longer and more intense sessions to keep making progress.

How Long Should a Workout Be: Finding Your Ideal Duration

When deciding on how long your workout should be, there are a few important personal factors you should take into consideration. At the end of the day, this is about your needs and conditions, so these are gonna help you make the best decision:

• Listen to Your Body: This might sound cliché, but it's true: Your body knows best. If you’re feeling overly tired or sore, it might be a sign that your workouts are too long or too intense. Alternatively, if you feel like you could keep going, you might benefit from extending your sessions a bit.
• Consider Your Schedule: Life is busy, right? Your daily schedule and commitments will also dictate how long you can realistically work out. If you’re short on time, shorter, more intense workouts like HIIT can be super effective.

HIIT workouts are awesome for muscle bundling and especially weight loss. They come in several types, such as bodyweight HIIT workouts, kettlebell HIIT workouts, running HIIT workouts, etc.

• Set Realistic Goals: Setting achievable fitness goals can help you figure out how long to work out. Training for a marathon? Your sessions will naturally be longer than if you’re prepping for a 5K. Tailor your workout duration to match your specific goals.

Sample Workout Durations for Different Goals

Below, you’ll find some sample workout routines based on different fitness goals. These are by no means an objective routine that should be done by everyone. Instead, these are supposed to inspire and give you a baseline of what looks good for a routine.

Weight Loss

For weight loss, a mix of cardio and strength training can be really effective:

• Monday: 30 minutes of HIIT cardio + 15 minutes of strength training
• Tuesday: 45 minutes of steady-state cardio (like jogging or cycling)
• Wednesday: 30 minutes of full-body strength training
• Thursday: 30 minutes of HIIT cardio + 15 minutes of core exercises
• Friday: 45 minutes of steady-state cardio
• Saturday: 30 minutes of upper body strength training
• Sunday: Rest or light activity (like walking or yoga)

Muscle Building

For muscle building, focus on strength training with enough rest between sets. 

• Monday: 60 minutes of strength training (chest and triceps)
• Tuesday: 60 minutes of strength training (back and biceps)
• Wednesday: 45 minutes of optional cardio + 15 minutes of stretching
• Thursday: 60 minutes of strength training (legs)
• Friday: 60 minutes of strength training (shoulders and abs)
• Saturday: 45 minutes of optional cardio + 15 minutes of stretching
• Sunday: Rest or active recovery (like light yoga or walking)

Endurance Training

For endurance athletes, longer training sessions are key. 

• Monday: 60 minutes of steady-state cardio (like running or cycling)
• Tuesday: 90 minutes of endurance training (long run or ride)
• Wednesday: 45 minutes of full-body strength training
• Thursday: 60 minutes of interval training (like hill repeats or tempo runs)
• Friday: 60 minutes of steady-state cardio
• Saturday: 120 minutes of long-distance training (like a long run or ride)
• Sunday: Rest or active recovery (like light yoga or stretching)

The Takeaway

So, how long should a workout be? It will depend on who you are and what goals you want to achieve. Be it weight loss, muscle development, or endurance training, hopefully, this article helped put you on the right path toward your objectives. Remember to always listen to your body, set realistic goals, and stay consistent. That’s the best way to thrive in your fitness journey!

Need help to track your progress?? We’ve made it simple to work on customized fitness plans or to introduce a little friendly competition to your fitness community by sharing exercises with your friends. Get started for free through the Flex fitness app.