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How Long Does It Take to See Results at the Gym?

You've made a new commitment to start working out to gain muscle or lose weight or improve strength or get your cardio to a better level. Whatever the thing you are hoping to accomplish with your new exercise routine, you are probably starting to wonder, "when will I start seeing changes from all this training?" It's ok to ask this question because we all need to see some of the benefits of the workouts to help keep the motivation where it needs to be. So how long does it take to see progress?

Factors that Affect How Long It Takes to See Results


Genetics are going to play a role in how long it takes for you to start to see results in your new gym or fitness routine. For some, it's going to be relatively easy to do some work and see some immediate results. If you have a family history of people being able to gain muscle quickly, then you are likely to have the same genetic makeup that lets your muscles grow quickly with a bit of work.

You may have genetics though that make you a "hard gainer". That is someone who has to work very hard to see changes in their health or fitness even with hard work and strict adherence to fitness training and exercise regimens. If you're in that group, there is nothing you can do about genetics. Just recognize you are in this group and prepare for the long haul.


Age is definitely going to be a factor in how quickly you see changes in your body after starting a workout routine or joining a new gym. It's just a sad fact of life that things get harder to do as you get older. If you are an older person reading this, remember in your 20s when you needed to lose a few pounds all you had to do was eat a salad for a couple of days and maybe go for a run on a Saturday and boom, there goes five pounds of fat? If you're over 40, those days are most likely gone.

Do not despair though. You will still get results and huge benefits from adding an exercise routine to your life, it will just take you a bit longer to see the results of your hard work. It doesn't mean you should not put in the effort though but knowing it's going to take you longer to get results will help you overcome those feelings of disappointment if you aren't seeing changes.


Diet is one of the most important factors when it comes to seeing results from your workouts and diet. The number of calories in vs. the number of calories out is typically how you can track your nutrition working towards weight loss and change in your body. There are factors that can impact this such as being insulin resistant or diabetic, but for most people, calories in vs calories out are going to be a pretty accurate measure of progress.

The amount of protein you eat in a day will have an impact on your results as well. When you are starting a new routine or working hard to get results, your body will need the proper fuel to do its job. Protein is that fuel. Protein helps your body build muscle and do the repairs and improvements the hard work you are putting in at the gym are making. Without the fuel of protein, or not enough, like a car not having enough fuel, you will have a hard time seeing changes and getting to your goals.

Exercise Frequency

Exercise frequency will have an impact on how quickly, or not, you see results from your new routine at the gym. If you are only exercising or working out once a week, you shouldn't really wonder why you are not seeing much in the way of progress. Working out three to four times a week is generally recommended for most people as a way to not burn out but still have a good routine that will generate results.

If you really want to see results more quickly, an increase of working out five to six times a week will help to speed you along to progress, but if you are new to working out or you are trying to establish a new habit, it's not really a good idea to try that many workouts in a week. It can be a hard schedule to adjust to and if you miss a workout or two in a week, it could lead to a derailment and your whole new system is gone and you stop working out completely.

Intensity of Workouts

Workout intensity is an important factor in how quickly you see results from going to the gym. High intensity interval training like we have at Upgrade Group Training, has many benefits to your overall health and ability to see results quickly. HIIT improves your cardiovascular health, improves your strength and the amount of muscle in your body which then helps improve your metabolism and makes you burn calories more efficiently.

In short, if you are not "feeling it" when you go work out, it's going to take you a much longer time to see any results from exercise at the gym. You have got to push your body for it to change. If you go to the gym and don't push yourself, chances are that change will either not happen or will take you a longer time to see any results.

How Long Does It Take to See Results?

Strength Training

Strength training is an important part of any workout routine and is essential for seeing results from the gym. Strength training helps to build muscle and increase your metabolism, which in turn helps you to burn more calories and lose weight. Strength training should be done two to three times a week and should focus on different muscle groups each time.


Cardio is also an important part of any workout routine and should be done two to three times a week. Cardio helps to improve your cardiovascular health, burn calories, and increase your endurance. Cardio can be done in many different ways, such as running, biking, swimming, and even walking.

Cardio is often the thing people like doing the least in any fitness program, so try to find things you like to do that don't make it so awful for you. The more you dread doing cardio, the more you are likely to not do it.

Cardio does not have to be running on a treadmill. There are a variety of ways to get your cardio work in during the week. If you are not sure what to do or how to add variety to your cardio routine, talk with an expert coach like our folks at Upgrade Group Training.

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