Are YOU wasting time in the gym?

This is such a GREAT question, and a necessary one! Learn how you can save time and get the most from your workout with today's post!

Short and sweet? 

Your training should reflect the goals you have for your body. Meaning each workout should be a precisely calculated attempt to better yourself towards your goal. Olympic weightlifters train like weightlifters, and not swimmers. Football players train to be better football players, not golfers. You should train in a time frame that is specific to your goals, in order to get the most out of your workout. If you're training to be stronger, it is recommended that you wait longer between sets, allowing your muscles to rest and prepare for the next heavy lift. But if you are trying to lose fat, you will want to keep your heart rate UP and rest less between sets forcing your body to burn more energy (fat). 

So the first step in determining how long your workouts should be, is answering the question "What is the goal of my workout?" Below are a few popular goals for weight training along with typically how long the workout should last. 

1. Increased strength (60-90 min)
2. Increase muscle mass (50-70 min)
3. Fat loss (30-45 min)
4. Increased overall daily activity  (25-35 min)

Why the different times?

Again, your training changes based on your goals. Also taking into consideration the type of exercise you enjoy most. These time frames are different for the reason of maximizing your effort towards your goal. You will get stronger if you train at a pace that gives you more rest in between sets of heavy lifting. For example, resting 3-5 minutes between sets makes for a longer workout that gives adequate time for your muscles time to recover between each lift and prepare for the next. Though, if you want to build more muscle, you would want to keep rest periods are 1-2 minutes. For a fat-burning workout you will be most effective if your rest periods are much shorter (30 sec) (Shorter workout). If your goal is to simply meet health recommendations for overall health and activity levels, 25-35 minute workouts are great and effective. 

Personalize your workouts

Although these times may appeal best to your physical body and its changes, they are not set in stone. Times do change, for many reasons. Sometimes life gets in the way.. You may have to go pick up the kids, or be home after work to cook dinner, or be at work early. Sometimes time is limited - news right? If you can't fit the suggested time frame, it doesn't make your workout pointless.. it's just a time frame suggestion for people who aren't sure how long they need to be in the gym to get the best results. 

Use these guidelines to make sure you are getting the most out of you training, and not wasting time!

NOTE: No matter the situation, spend the time you need to effectively warm up your joints and get your heart going. (Recommended 8-15 minutes) 

Your Trainer, 

Braxton Gilbert 

Nationally Certified Personal Trainer / Health Coach 

Side Note:

I like to spend at least 90 minutes for each workout.. Why? Simply because it's therapy and I love it.