How Long Does It Take to Get in Shape?

It's exciting to notice progress after you start a new exercise program. Who doesn't love seeing hard work pay off? But sometimes, progress might feel further off than you imagined. Even with subtle signs of better fitness –– like lifting heavier weights or running faster –– you might still sound like a kid on a road trip, asking: Are we there yet? 

Here are some research-backed insights about how long it takes to get in shape, plus tips to help you get there. 

How do you define being in shape? 

Being fit or in shape tends to be unique to each person, says Rocky Snyder, CSCS, author of the strength-training guide, “Return to Center.” For example, you might want to get in shape after pregnancy or an injury, or as part of a weight-loss plan. 

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"The first step in setting goals is defining what you want to accomplish," he says. "Part of that is considering what it means to you to be in shape." 

If you're not sure where to start, consider these components of health-related fitness:

• Cardiorespiratory fitness: How well your heart and lungs can deliver oxygen to your muscles during physical activity 

• Muscle strength: How much force your muscles can exert during one exercise 

• Muscle endurance: The ability of your muscles to exert force for an extended period 

• Body composition: The amount of muscle, fat, and bone in your body

• Flexibility: How well your muscles and joints can stretch through a complete, pain-free range of motion

"Having a clear idea of what better fitness looks like for you is important because you can use that as a way to gauge progress," says Snyder. "Keep in mind that being 'in shape' is not a goal in itself because it lacks definition, which means you would never know if you reach that point." 

Try to focus on specific goals that you can actively work toward. 

How long will it take to get in shape? 

Generally, it can take a few weeks or months to get in shape. You might have lower blood pressure, better sleep, and less anxiety after a single workout. Other health benefits –– such as improved aerobic fitness and stronger muscles –– can take several weeks or months. 

But fitness is highly individual and based on numerous factors, says Simon Marshall, PhD, sports psychologist and co-author of “The Brave Athlete.” The time frame depends on your goals and other factors, including: 

• Age 

• Current and prior fitness level 

• Health conditions or previous injuries 

• Exercise plan

• Lifestyle, including diet and sleep habits 

The two most important aspects of reaching your "get in shape" goal are consistency and patience, says Marshall. 

"It can be frustrating to feel like you're not making progress, but if that happens, you need to take a step back and ask if you have a realistic goal from the start," he adds. "If things aren't working, you can almost always find out why, and it's possible the reason is because you've expected more progress within a too-short time frame." 

Below, we look at three common fitness goals and how long it can take to start seeing results. 

Improve aerobic fitness 

Typically, you can improve your cardiorespiratory or aerobic fitness in about 8 to 12 weeks of regular training. But you might see results sooner, at around 4 to 6 weeks. That's good news, considering that it may only take 2 to 3 weeks of inactivity to hurt your progress. 

In a review of 160 trials, researchers looked at how exercise affects health and fitness. Many of the trials included 12-week exercise programs. The researchers found that weekly cardio significantly improved aerobic fitness and reduced heart disease risk factors.

According to experts, adults should get 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise weekly. 

Consider these and other calorie-burning cardio exercises: 

• Power walking 

• Swimming 

• Biking

• Running 

• Rowing 

• Dancing 

• Stair climbing 

You can measure your VO₂ max to track your fitness over time. Generally, a higher VO₂ max is associated with a higher fitness level. 

As your fitness improves, you can advance to more vigorous exercise, such as high-intensity interval training (HIIT). HIIT involves switching between vigorous exercise and recovery intervals. It's been shown to improve VO₂ max better than continuous exercise. 

Build muscle strength and endurance 

Beginners may boost muscle strength or endurance in about 6 to 8 weeks, Snyder says. But it might take less time for experienced weightlifters or people who have done strength-training regularly in the past. 

You can thank muscle memory for that. Muscle memory may make it easier for previously trained muscles to adapt to resistance training after a break. 

Building muscle strength or endurance may require different strength-training plans. For example, you can lift heavier weights and do fewer reps to strengthen your muscles. But you can lift lighter weights and do more reps or sets to increase endurance. 

These two goals have a similar timeline because they both depend on gradual progression, says Snyder. The key is to plan 2 to 3 weekly resistance workouts, such as: 

• Bodyweight training 

• Circuit training 

• Weightlifting 

• Plyometric training 

Then, slowly increase load, reps, or sets by 2% to 10% as you get stronger and your workouts feel easier. For example, if you can comfortably complete 1 to 2 more repetitions than usual, it might be time to increase reps in your next workout. 

Lose weight 

Experts suggest losing 5% to 10% of your body weight over 6 months for healthy weight loss. You might want to lose weight faster than that. But people who lose weight gradually –– about 1 to 2 pounds per week –– may be more likely to keep the weight off than those who shed pounds quickly. Modest weight loss can lower blood pressure, cholesterol, and the risk of Type 2 diabetes. 

Routine exercise can aid weight loss. A small study tested three 12-week fitness programs –– aerobics, strength training, and combination training –– in adults who were considered overweight or obese. The program that combined aerobic and resistance training was most effective for weight loss, fat loss, and aerobic fitness. 

That's why creating a complete fitness plan you can stick with is so important. Don't skimp on cross-training, adds Snyder. Including other types of exercise and recovery days in your weekly routine can be a boon for overall fitness. And it helps prevent overtraining and overuse injuries.

But it isn't easy to lose weight, and regular exercise is just one component. There are so many variables that go into body composition changes that it's tricky to put a time frame on progress, says Snyder. For example, your diet, age, and genetics all affect your ability to lose weight. And losing weight may be harder for women than men. 

So it helps to take an individual approach to healthy, sustainable weight loss. Consider talking to your healthcare provider about a comprehensive plan that works for you. 

Why trust our experts?

Written by:

Elizabeth Millard, CPT, RYT

Elizabeth Millard, CPT, RYT, is a Minnesota-based freelance health writer with 25 years of experience. Her work has appeared in numerous publications, apps, and patient education materials.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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