Two people might do the exact same workout, but one uses paired sets. The other takes their time and rests for a couple of minutes between each set. That first person will get their workout done more quickly than the second, even though the muscle-building stimulus generated by both workouts will be roughly the same.
How much stimulation do your muscles need to grow? As a result, you can often get away with shorter workouts. But over time, as your body adapts, gaining size and strength becomes progressively more difficult. People also respond differently to different training programs. Person A may need more work than person B to generate the same amount of muscle growth.
In fact, some workouts lasting more than 90 minutes have been shown to raise testosterone above resting levels for at least two hours after the workout has finished [ 2 ]. In one study on the subject, researchers analyzed data collected from 56 men who took part in a week resistance training program [ 2 ]. But when they looked at the data, the researchers could find no significant link between the exercise-induced rise in testosterone levels and gains in muscular size or strength.
There was a weak but significant link between the rise in cortisol and gains in lean body mass, as well as the growth of the type II muscle fibers. In other words, subjects with the biggest rise in cortisol levels were also the ones who gained the most muscle. Drilling further down into the results, subjects in the study were also divided into responders men who built the most muscle and non-responders those who built the least muscle. And the hormonal responses of those who made the fastest gains in size and strength were not significantly different to those who made the slowest gains.
So why are people saying that minutes is as long as your workout should last? And that question is: who cares? Because the one and only thing that matters is that your overall workout program and each individual workout within that program is designed correctly and intelligently for your specific goals and needs.
As long as that has been done, your workouts will take exactly as long as they should be taking. So the people who first figure out the magical amount of time they should supposedly be in the gym for during each workout 30 minutes? Instead of worrying if your workouts are too long or too short, you should be focusing entirely on making sure they are designed properly for your specific needs and goals.
As long as you do that, your workouts will take exactly as long as they should. So, there it is. Someone alert Guinness. There is nothing better about 60 minutes than 90 minutes, or 90 minutes than 60 minutes, or 45 minutes than 75 minutes, and on and on and on. Basically, there really is no such thing as an optimal workout length. There is only optimal program design.
A typical workout for a typical goal will usually take between minutes to complete, most often between minutes. What does matter is whether the workouts are designed the way they should be. Don't waste another minute of your time searching for what to do. I've already done the research for you and created step-by-step plans that work.
Select your goal below I Want To Build Muscle If you want to build lean muscle without gaining excess body fat, spending all of your time in the gym, using a diet or workout that isn't customized to you, or doing myth-based nonsense that only works for people with amazing genetics, check out: Superior Muscle Growth I Want To Lose Fat If you want to lose body fat without losing muscle, feeling hungry all the time, using stupid restrictive diets, doing hours of cardio, or struggling with plateaus, metabolic slowdown, and everything else that sucks about getting lean, check out: Superior Fat Loss Facebook Twitter Pinterest SHARES ABOUT THE AUTHOR Jay is the science-based writer and researcher behind everything you've seen here.
Over An Hour? Gym is very bush at rush hours, so 30 or 45mins wont do much. I have two questions for you jay. I decided to do the maximum hypertrophy program 3 day workout.
I wanted to know if I was to miss a day of the workout would I make it up the next day or take it as a loss? As for cardio, read this one. Excellent write-up, like always.
I love the no BS approach, and feel that I can trust your write-ups more than any others that I am bound to come across. Even I needed to know a time frame, thinking there must be.
I blame the health care professionals too, besides the fitness gurus. How many times a week? That is not a bad thing. We need to understand that for a whole lot of people, just getting moving for 30 minutes would be a HUGE step forward.
The truth, for me, is I must do strength training after every cardio and I find that alone takes one hour between using one machine, wiping it with alchohol for hygienic purposes and moving on to the next.
I was discussing this exact topic with someone last night. Meaning if a person is supposed to be eating net calories for fat loss…works out for 2 hours…burns calories…then they should NOT just end the day net calories. Also, if doing a heavy duty carb utilizing workout for 2 hours…should one have some nutrition intra-workout? I was very disturbed with this person in a deficit. Working out for hours. Not refueling. Keeping extremely low kid-like net calories. Then wondering why they were having troubles binging every few days.
This one was looking more at weight training workouts aimed at muscle growth, strength, etc. Can someone just push me off of a bridge? Perhaps, that would be easier to digest…. Results are terrible… but it sure is fun! But since workouts can differ alot in time — does this rule apply equally to a workout that takes 90 minutes in relation to a workout that only takes 45 minutes? Having a post workout meal RIGHT AWAY is still perfectly fine and definitely not a bad thing I still do it and most likely always will and for all we know can potentially still be better than having it significantly later.
Great article as always. I see you mentioned Christian Finn. What other dudes do you approve most of the time? Honestly not very many. Thanks for everything! Hi Jay, I read all your stuff and have learned so much since starting to work out 5 months ago. Thanks for this! Clock-watching is the worst thing to do, in any time of your life.
This leads me to a question, I tried some time ago to combine the warm up sets but not the exercises when I was on a hurry, for example, 1 for the chest, 1 for the back, 1 for the chest … then I did the first exercise completly and then the second. Sounds logical? Man, I believe compliments are starting to become not enough … this is becoming the Bible of Good Bodybuilding plus receiving tips from Batman is pretty cool :D.
When you then returned to the original exercise to do your 3rd set, it would probably feel like shit. Additional details here. How long should rest be for optimal strength gains a la Starting Strength I was thinking mins. Too short or too long? Hi Jay, love your work. I think one of the bigger reasons the work-out length questions are popping up more often now is due to a relatively new trend in fitness emphasizing that shorter, but with higher intensity work-outs are more effective and efficient than the traditional longer work-outs everything else being equal.
Thus, min at high intensity will be as productive or more than min at low intensity. Gym Whatever you need to know about our gym services, you can find here. Online Tools It's our mission to get everyone active for at least 30 minutes five times a week and that mission extends beyond the bo Swimming This is where you'll find everything you need to know about our aquatic services.
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Category: Fitness. If fat metabolism and weight loss is your goal, the CDC says that you may need to increase the amount of time each day beyond the minutes. Lifting weights before doing your cardio will deplete glycogen stores and force your body to recruit fat earlier in your cardio session.
When it comes to weight training, knowing the maximum workout time to build muscle is essential. Your muscles rely on limited stores of creatine phosphate and glycogen when lifting weights.
This equates to about 10 seconds. Available stores of both substrates vary from one individual to the next depending on nutrition status and storage capacity, which is enhanced through exercise.
In other words, weight training sessions lasting longer than 30 minutes could be breaking down rather than building up muscle.
Spending too much time exercising and not allowing enough time between sessions for muscles to recover can result in overtraining syndrome marked by irritability, apathy, sleep disturbances, loss of appetite and moodiness. This can lead to a decrease in your workout results.
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