When it comes to reaching your fitness goals, two of the most common questions we hear are: "How long should my workouts be?" "How many times a week do I need to train to get results?"
The answer? It depends on your goals, your schedule, and your consistency. But here's a solid breakdown to help you in the right direction.
How Long Should a Training Session Last?
A quality training session typically lasts between 45 to 75 minutes, including warm-up and cool-down. Here's why:
Under 45 minutes?
You can still have an effective workout, especially if you're doing high-intensity training or short, focused strength work. But if you're skipping warm-ups, rushing through movements, or cutting rest short just to fit it in_you're leaving results on the table.
45-60 minutes
This is the sweet spot for most people. It allows enough time to:
- Warm up properly
- Focus on strength, cardio, or skill work
- Maintain good form and rest as needed
- Cool down and recover
Over 75 minutes
Unless you're an advance athlete or training for a specific sport or competition, longer isn't always better. Overtraining can lead to fatigue, poor form, and increased injury risk. More is not always more–smarter is better.
How Many Times a Week Should I Work Out?
Again, it depends on your goals–but here's a general guide:
2 Days a Week: Getting Started / Maintenance
Perfect for beginners or people easing back into training. Focus on full-body workouts, mobility, and building consistency. You'll feel better, move better, and start developing good habits.
3–4 Days a Week: Solid Progress Zone
This is ideal for most people with general fitness goals like fat loss, strength building, or improved endurance. You can split workouts into upper/lower body or strength/cardio days and give your body time to recover in between.
5–6 Days a Week: Advance or Competitive Goals
If you're training for a specific event, sport, or physique goal, more frequency can be beneficial. Just make sure your program is structured to include recovery days and deload periods to avoid burnout.
7 Days a Week?
Recovery is a part of the process. Even high-level athletes include rest or active recovery days. Your body doesn't grow or improve during the workout–it happens during rest.
Consistency > Intensity or Duration
One of the biggest mistakes people make is thinking they need hour-long, intense sessions every day to make progress. The truth?
A consistent plan, done well a few times a week, beats random, all out sessions every time,
What's Right for You?
- Beginners: 2–3 days per week, 45-60 minutes per session
- Intermediate (3-6 month experience): 3–4 days per week, 45-75 minutes per session
- Athlete / Advanced: 4-6 days per week, with specific focus on strength, conditioning, recovery, and skill
At Manifest Athlete, we tailor your training plan to your goals, your life, and your schedule. Whether you've got 2 days a week or 6, we'll help you make every minute count–and build a body that performs in and out of the gym.
Train with intention. Recover with purpose. Get results that last.
Need help building a custom plan? Contact Manifest and let's get you training smart, not just hard.
