If you want to get fit, lose weight or add muscle, how long do your workouts need to be?
The answer will depend on who’s asking and what the person’s exact goals are. But here are some general guidelines.
The average person who wants to improve general fitness and health can accomplish a great deal in 45 minutes. This is a nice block of time that allows for a solid warmup, specifically programmed work and a cooldown.
And keep in mind that you usually won’t spend the whole time “working.”
The style of training will also affect workout length. For most people who are looking to be generally fit, strong and healthy, the workout would look something like this:
5-7 Minutes of a Dynamic Warm Up
30 Minutes of a Full Body Strength Workout
5-7 Minutes of Interval Conditioning/Cardio Training
Whatever you’re trying to accomplish, the key is to ensure you warm up sufficiently, then do just enough work to make your body respond.
For your strength work, 2-4 sets of 5-6 exercises is the right amount for most.
Make sure you’re doing these movement patterns in some fashion (some may be combined) – squat, single leg, hinge, upper body push, upper body pull, core.
For your interval conditioning, have a set work to rest time and do 3-5 rounds. We like :20/:10, :20/:20, :30/:15, etc.
Pick a couple of exercises that are safe, smart and get the heart rate up.
Some stations that we’ll set up with our group training sessions – ski erg or rowing machine, battle ropes, sled pushes, mountain climbers, agility ladder, etc.
If you need help with your strength and conditioning workouts, we’ve got you covered.
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