The short and direct answer is obvious – it depends! There is no standard duration or frequency to be at the gym for all. Finding the right balance between frequency and duration helps achieve your fitness goals without overtraining or burning out.
So if you’re also thinking of how long you should spend at the gym, this blog is just for you. Here we will see how often should you hit the gym, the optimal duration of your workouts, and why these factors matter.
How Often Should You Go To The Gym?
The American College of Sports Medicine (ACSM) recommends that adults should engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. But this varies for beginners and fitness enthusiasts, here’s how:
Frequency for Beginners
According to the Centers for Disease Control and Prevention (CDC), beginners should aim for at least 2 days of strength training per week. So for those new to the gym, starting with 2 – 3 days a week is considered the ideal frequency.
Going in 3 days a week allows your body to adapt to the new stress while giving you ample recovery time.
Frequency for Intermediate and Advanced Gym-Goers
“Gym Rats” can increase their frequency to 4-6 days a week, depending on their specific goals. According to the National Strength and Conditioning Association (NSCA) training each muscle group twice a week can maximize muscle growth.
For instance, someone focusing on building muscle might benefit from a longer routine, say 5-6 days, targeting different muscle groups on different days.
“Athletes or those training for specific events may require more frequent workouts, often training multiple times per day. However, this level of frequency should be approached under professional supervision to avoid overtraining and injury.”
How Long Should You Spend At The Gym?
Spending too little time may not yield the desired results, while overly long sessions can lead to diminishing returns and potential burnout. So, what’s the ideal duration?
Recommended Workout Duration
It is suggested that a well-rounded workout, including both cardio and strength training, should last between 45-60 minutes. This duration is effective for most fitness levels and weight loss goals, even for those who wish to lose more weight, fast.
Shorter, High-Intensity Workouts
High-Intensity Interval Training is an excellent option for those with limited time. Studies have shown that HIIT can produce similar, if not better, results than traditional moderate-intensity workouts in less time. The CDC recommends 20-30 minutes of HIIT 3 times a week as an efficient workout method.,br>
Extended Workouts for Specific Goals
Certain fitness goals, such as endurance training or bodybuilding, may require longer sessions. For example, endurance athletes often train for 1-2 hours per session.
To sum up:
- Beginners: Start with 3 days a week, 45-60 minutes per session.
- Intermediate/Advanced: 4-6 days a week, focusing on different muscle groups with sessions lasting 45-75 minutes.
- HIIT: 20-30 minutes, 3 times a week for time-efficient workouts.
- Athletes: May require more frequent and longer sessions, often under professional supervision.
Why Is The Gym Frequency & Duration Important?
Preventing Overtraining
Regular exercise is essential, but too much can lead to overtraining syndrome with symptoms like chronic fatigue, decreased performance, and increased risk of injury. According to a study published in the Journal of Athletic Training, overtraining can significantly impair athletic performance and recovery, therefore, balancing frequency and duration is important.
Ensuring Progressive Overload
Progressive overload, the gradual increase of stress placed on the body during exercise leads to muscle growth and strength gains. Correctly managing how often and how long you train, can ensure continuous progress without hitting a plateau.
Mental Health Benefits
How long to stay at the gym and how frequently you go, also impact mental health. The World Health Organization emphasizes that regular physical activity can reduce symptoms of depression and anxiety.
Importance of Quality Of Workout Over Quantity
Efficient Workouts
Research from the ACSM shows that shorter, high-quality workouts can be more effective than longer, less focused sessions. For example, a 30-minute session of focused strength training can be more beneficial than an hour of low-intensity exercise.
Proper Technique and Form
Ensuring proper technique and form prevents injuries and maximizes the effectiveness of each exercise. Poor form can lead to injuries that derail your fitness progress. Therefore, it is important to do quality workouts, i.e., with correct form and posture. You can consider seeking help from professional trainers.
Final Words - How Long Should You Be At The Gym?
The answer to how long you should be at the gym, and how frequently you should go comes down to personal goals, fitness levels, and overall lifestyle. If you are a fitness and have been hitting the gym regularly, it is best to opt for 5-6 days of 40-50 minutes of focused exercise to train different muscle groups. Whereas, for a beginner, 2-3 days with a 30-minute workout routine is best suited.
The bottom line is that the quality of your workouts and maintaining a balance that prevents overtraining is important for long-term success.
Once you’ve found a rhythm for your gym frequency, also try to follow the 30 30 30 diet for the complete benefits of your workout routine.
Listen to your body, adjust as necessary, and just hit the gym — one day at a time.
