How Long Should a Workout Be?

How Long Should a Workout Be?

No one wants to think about how long their workout needs to be. Whether you're heading to the gym, the park for your run, or a swimming pool, we know that most of the time you're just thinking about the minute you finish your session. However, it's important to time your workout perfectly so you can achieve all your fitness goals.

While we can't say for sure how long your workout should be (it depends on the person, the workout, and how you're feeling), we can provide our best guidance. So you can continue showing up as your strongest self and smashing the goals you set. Find out more about how long your workout should be in our blog below.

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What Determines the Ideal Workout Length?

So what exactly establishes how long your workout should be? It simply depends on several factors, including your goals, fitness level, and the type of training you're doing.

How Long Should a Workout Be for Strength Training?

Strength training workouts typically last 45 to 75 minutes, depending on your experience level and session intensity. Because strength-focused training often involves heavier weights and longer rest periods, sessions may take slightly longer to allow proper recovery between sets and optimal performance. Recovery is important for your muscles, giving them time to repair and grow.

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How Long Should a Workout Be for Muscle Growth?

For muscle growth, most workouts last 45 to 90 minutes. Hypertrophy-focused training often involves a higher volume. That means more sets, exercises, and targeted muscle work, which naturally takes more time, since you need to account for rest periods between sets.

How Long Should a Cardio Workout Last?

According to the World Health Organization (WHO), adults should aim for at least 150 minutes of moderate-intensity exercise each week, including activities such as cardiovascular training. Spread across seven days, this could look like five 30-minute cardio sessions, or a combination such as three 45-minute workouts and one shorter 15-minute session.

How to Structure Your Workout Time Efficiently

The best way to make the most out of a workout is to plan ahead, creating an exercise routine that works for you, your lifestyle and your fitness goal.

Prioritize Compound Movements

One of the best ways to maximize your workout split is to focus on compound exercises. These movements work multiple muscle groups at once, making them far more time-efficient than isolation exercises. Squats, deadlifts, lunges, and presses allow you to build strength and muscle while getting more done in fewer exercises.

Plan Your Session in Advance

Walking into the gym without a plan can lead to wasted time and unfocused training. Having a clear workout structure before you begin helps you stay on track and ensure every part of your session supports your goals. Even a simple outline can make your training more productive - so you know where to start, and how you plan to finish each workout.

Keep Rest Periods Intentional

Rest is essential, but overly long breaks can quickly extend your workout without adding value. Tailor your rest periods to your training style - shorter for endurance or conditioning, and longer for heavy strength work. Being intentional with your recovery between sets keeps your session efficient while maintaining performance and form.

The Role of Rest and Recovery Between Sessions

Rest and recovery are just as important as the workouts themselves. While training challenges your muscles and pushes your body to adapt, it's during recovery that progress actually happens. Without adequate rest, your body doesn't have enough time to repair muscle tissue, restore energy, and come back stronger for your next session.

We know you might be concerned about losing motivation, but with adequate rest, you give your body the chance to perform better during every workout thereafter.

The Bottom Line…

So, there you have it. While the ideal workout split and length varies based on your body, goals, and training intensity, the guidance above can help you approach your next session with greater clarity and confidence. And if you're looking for more insight into trending fitness topics and answers to your most pressing questions, explore our blog for even more expert-led advice.

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How Long Should a Workout Be: FAQs

Does Workout Length Affect Results?

Yes, workout length can affect results. For example, if you're only in the gym training a certain muscle group for five minutes, you're probably not going to achieve the goals you want to. But that doesn't mean you have to spend hours in the gym either. A shorter workout can be effective, as long as it's planned to achieve your goals.

How Long Should Beginners Work Out?

For beginners, an ideal workout lasts about 30-45 minutes. At the beginning of your exercise journey, it's important to focus most of your time on perfecting your form and developing strength. As your fitness levels increase, you can adjust workout duration and intensity to match your new objectives. If you're curious about how often you should go to the gym, you can check out our guide.

Can Workouts Be Too Long?

Yes, absolutely. Workouts can be too long, especially if they affect your body's recovery, performance, and mindset. Longer sessions might seem productive, but in the long term, they could mean you face a higher risk of injury, which could prevent you from exercising consistently in the near future. Remember, it's quality not quantity.