How Long Should You Work Out?

Working out might seem like going on a road trip without a map. There's no instruction manual or rule book. So how do you know what to do? A vast amount of information is available online — but it's not all sound advice.

That can leave you with tons of unanswered questions. One of the most common fitness questions is: How long should a workout be? The answer depends on several variables, like your fitness level, goals, exercise intensity, and more. It sounds confusing. But once you know the facts, you'll find this part of your workout much easier to navigate.

How do you determine how long your workout should last?

There are many factors to consider when figuring out how long your workouts should be.

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1. Your current fitness level

Start with shorter workouts if you're a beginner. Then, slowly increase the duration, frequency, and intensity. Doing too much too soon can result in injuries because your body is not primed for the stress of exercise. It can also make you lose motivation and quit. So starting with what's manageable for you and your body is important.

2. Your fitness goals

Everyone needs regular exercise and physical activity. That includes cardiovascular activities, like walking and cycling, and resistance training, like weightlifting or Pilates. But you can tailor those needs to your fitness goals.

If you want to improve your health and have more energy, a moderate amount of each activity is effective. If you have loftier fitness goals, such as bodybuilding or running a marathon, you'll need to commit more time to exercise. How much more time depends on your activity and competition level.

3. Your exercise type and intensity

Some workouts are more strenuous and harder on the body than others. Those exercises don't need to be and often shouldn't be done for as long as less-vigorous activities. For example, you can do moderate-intensity aerobic activities — like brisk walking or water aerobics — longer than vigorous-intensity exercises, like running sprints or jumping rope.

Strength training is a little bit different. You don't need to spend lots of time in the gym to see results. But if your goal is to achieve significant gains in muscle strength and size, you'll need longer, more intense sessions.

4. Your schedule

Realistically, what can you fit into your day? If you work full-time and care for children or aging parents, you probably have limited time for exercise. Trying to squeeze in a 1-hour workout when you can barely find time to shower can be stressful. And it won't be easy to stick with those 1-hour workouts in the long run.

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There is no best time to exercise. But morning workouts may help you create a routine and avoid obligations later in the day that can derail your fitness plans. So consider your schedule and plan your workouts accordingly.

If you have 25 minutes to walk or jog with your baby in a stroller a few days per week, start there. Then, find ways to increase your workout time. You'll benefit from building on that amount.

How long should a cardio workout be?

Aerobic or cardio workout duration can vary widely. That said, the CDC recommends that adults aim for at least 150 minutes of moderate-intensity cardio weekly. If you do vigorous or high-intensity exercise, the CDC recommends at least 75 minutes weekly.

You can check your pulse or wear a heart rate monitor to measure your exercise intensity. Or, you can try the talk test. During moderate cardio, you can talk, but you won't be able to sing. You won't be able to speak without stopping to catch your breath every few words during vigorous cardio. Some examples include:

Moderate-intensity

• Walking briskly at around 3 miles per hour

• Ballroom or salsa dancing

• Playing doubles tennis

High-intensity

• Running

• Swimming laps

• Hiking uphill with a backpack

You can break up your exercise sessions any way you choose. Experienced exercisers might opt for 25 minutes of vigorous exercise 3 days a week. Others might do 30 minutes of moderate exercise 5 days a week. Longer exercise sessions can help you reap more health benefits.

But that's not always possible. And some exercise is better than none. If your schedule is packed, aim for at least 10 minutes of cardio at a time to enjoy the heart-healthy advantages. One study found that adding just 10 minutes of daily physical activity can limit mortality risk in U.S. adults. Try marking your calendar to add a few short workouts throughout the day.

How long should a strength-training workout be?

Resistance or strength training ranges from low and moderate-intensity bodyweight workouts to vigorous powerlifting and circuit training. That's likely one of the reasons experts don't suggest specific amounts of time for strength training workouts.

Instead, the CDC recommends that adults do muscle-strengthening activities at least 2 days a week. These activities should target all major muscle groups. You should work your arms, chest, shoulders, back, core, and legs equally. Challenge yourself enough to encourage muscle and strength gains, but not so hard that you risk injuring yourself. Examples include:

• Lifting weights

• Doing bodyweight exercises

• Using resistance bands

• Practicing certain types of yoga

You can do full-body resistance workouts twice weekly. Or you can split it up and do two upper-body and two lower-body workouts every week. Many strength-training classes generally last from 30 to 60 minutes.

Traditional weightlifting can help you build a little muscle and increase functional strength. You might reach that goal with 2 to 3 weekly resistance workouts that include as little as one set of 6 to 12 repetitions per body part. Building massive strength or muscle mass requires more volume, more reps and sets, and, naturally, longer training sessions.

Weightlifting also requires rest between sets. Experts recommend resting for 60 to 90 seconds between sets to boost muscle mass. Longer rest periods — around 3 to 5 minutes — can be more effective if your primary goal is building strength. Make sure to add in this time when planning strength training workouts.

How long should you rest between workouts?

Try to include 2 to 3 rest days per week. Rest is a key part of your workout routine. You don't get fitter while you're working out. Your cardiovascular health, muscle mass, and strength improve after your workouts. During that time, your body recovers and adapts to the stress of exercise. You risk overtraining and lowered performance and results if you don't get adequate rest.

Your recovery time also depends on age, fitness level, nutrition, and more. Generally, the higher your exercise intensity, the more rest you need between workouts.

Keep in mind that rest doesn't necessarily mean lying on the couch. You can practice active recovery — like walking, stretching, or practicing tai chi — after intense workouts. It can limit muscle soreness and speed recovery.

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Written by:

Jody Braverman, CPT, RYT

Jody Braverman has worked in the health and fitness industry –– as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor –– for more than two decades. She graduated with a B.A. from the University of Maryland and maintains several accredited certifications.

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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