Unlock the Truth: Exactly When Will Your Workouts Start Transforming Your Body According to Experts?
If you’ve just started a workout routine for the first time—or maybe you’re trying out a different style of training than you’re used to—you might find yourself wondering, “How long is it actually going to take before I see results?!” Whether you’re hoping to see changes in the mirror, on the treadmill numbers, or in your energy levels, this is one of the most common questions people have when it comes to exercise.
The reality is, seeing changes to your physical and mental health looks different for everyone and doesn’t happen overnight, but there are clear signs you can expect in both the short and long term that show what you’re doing is working.
Exactly how long it takes to see results from working out varies widely, says Danyele Wilson, CPT, trainer for the app EvolveYou. Those noticeable physical changes from exercise (be it muscle growth, fat loss, or a lower resting heart rate) depends on the person and their baseline level of fitness. “My [clients] generally see initial changes within four to six weeks, and actual results within eight to 12 weeks,” Wilson says.
And, no two people have identical goals or workout programs to reach them, meaning that the general timeline (eight to 12 weeks) to see results of any kind from working out is pretty malleable.
Below, fitness experts delve into how long it takes to see results in aerobic capacity, weight loss, muscle definition, mental health, and more—and what it actually takes to get there.
Meet the experts: Danyele Wilson, CPT, is a trainer for the app EvolveYou. Jason Machowsky, RD, CSCS, is a sports dietitian and clinical exercise physiologist. Brooke Taylor, CPT, is a personal trainer and owner of Taylored Fitness NY LTD. N’Namdi Nelson, CSCS, is an exercise physiologist at the NYU Langone Sports Performance Center. Chloe Carmichael, PhD, is a WH advisor and a New York–based clinical psychologist.
How Long It Takes To See Improvements In Aerobic Capacity
The verdict: Eight to 12 weeks
Upping your cardiovascular endurance and shaving minutes off your racing time doesn’t just result in a serious self-confidence boost—you’re likely to gain a trove of other health benefits, too. In fact, marathon training can help to decrease stiffness in your arteries and combat high blood pressure, according to a 2020 study in the Journal of the American College of Cardiology.
Of course, scoring a new PR and lowering your heart rate a few beats per minute (when your cardio endurance improves your resting heart rate usually goes down) are two very different goals—with varying timelines. If your aim is the latter—to generally boost your cardiovascular health—eight to 12 weeks is a fairly solid period to do so, says Brooke Taylor, a a New York City-based personal trainer and owner of Taylored Fitness NY LTD.
“This involves a minimum of 30 minutes of moderate-intensity cardiovascular exercise three times per week,” Taylor says, noting that several other factors—from sleep patterns to even your menstrual cycle—can play a role in your resting heart rate.
If you’re a beginner, you’d ideally want the exercise to get you to 30 to 40 percent of your heart rate reserve.
To calculate your heart rate reserve, subtract your resting heart rate from your maximum heart rate. Maximum heart rate can be calculated by multiplying your age by 0.7, then subtract that from 207. (So for a 30-year-old, it’s 207 minus (30 x 0.7), which gives 186.) Resting heart rate is how many times your heart beats per minute when you’re just sitting around—not stressed, caffeinated, or moving. You can get this number at home by simply placing two fingers on your wrist or neck and counting the beats for 60 seconds.
A supercharged style of aerobic exercise like interval training and high-intensity interval training (HIIT) can improve your resting heart rate, possibly even faster, Wilson also points out. “An athlete can typically start to lower their heart rate within a couple of weeks of training,” she says. “Evidence suggests that interval training is the superior method to do so.”
Another 2020 study published in the Journal of Translational Medicine found that HIIT in particular can have a greater impact on reducing resting heart rate than both moderate-intensity interval training and moderate-intensity continuous training, like jogging.
As for an improvement in your speed and endurance, Wilson and Machowsky explain that it depends on the individual, and it’s largely based on your training history and current fitness level. For instance, endurance-wise, your aerobic capacity might feel better in four to six weeks, but it’ll take longer for there to be objective improvements.
“If you are currently inactive, you can see improvements to your VO2 max capacity within four to six weeks,” Wilson says. “Depending on the training program, a beginner can be half marathon-ready in roughly 12 to 20 weeks.” (VO2 max is basically the maximum amount of oxygen your body can consume and deliver to your organs and muscles, according to the American Council on Exercise. The higher your capacity, the longer, and stronger, you’ll be able to engage in cardiovascular exercise.)
How Long It Takes To Lose Weight (And Keep It Off)
The verdict: Eight to 16 weeks
First thing’s first: The decision to lose weight is a highly personal one. And not everyone is at the same starting point when it comes to shedding pounds. If you have a history of being overweight (or a family member who does), have been diagnosed with a hormonal disorder, have a chronic health condition, are experiencing a mental health issue (like depression or anxiety), or are on certain medications, it might be more difficult for you to lose weight compared to someone who does not.
Extraneous factors preventing weight loss aside, burning more calories than you consume—a.k.a. a “calorie deficit”—still remains king for weight loss, notes Taylor. Basically, in order to lose one to two pounds per week, you need to create a 2,000 calorie deficit per week.
If you’re trying to measure weight loss through waist circumference or body fat percentages, generally wait eight to 12 weeks to notice a difference, or even upwards of 16 weeks, Machowsky says. (If you’re following a specific weight loss program, it could take less time to see differences, he says.)
As for when that weekly deficit will result in meaningful changes that you notice? That depends on a number of factors (10 pounds might look different on your average 5’2” woman as opposed to a 6’3” competitive athlete). One 2015 study from Social Psychological and Personality Science found that a 2.93 change in BMI (or body mass index) was what it took to make weight loss (in your face, at least) apparent.
And while *technically* you could create that calorie deficit through exercise alone, think about it: Although it could take you minutes to consume 300 calories, burning that same amount could take upwards of an hour!
That being said, if there’s one exercise that can considerably boost a weight-loss effort, it’s strength training. A review of studies in Metabolism found that the best way to boost your basal metabolic rate, or how many calories you’re able to burn at rest, is to have more muscle mass. And the magic ingredient behind increased muscle mass? You guessed it: hitting up the weight room.
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