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How Fast Can You Gain Fitness?

Many people who are thinking about exercising want to know how fast you can gain fitness. Here are your answers!

It Only Takes Weeks. We have great news for you: If you haven’t been working out, you can measurably improve fitness in weeks. If you’re currently working out, the answer will be different because progress slows over time.

Think of a world-champion sprinter: It will take a lot of work to make that runner even a little faster. It will take less work for a newer runner to increase speed. It’s the same with general fitness. For less-experienced people, it doesn’t take long to see results in the gym. How long? In general, you can expect to see measurable results in about six weeks of training if you work out properly. Many factors will affect this timeframe: the workouts you do, the frequency of training, the intensity of the workouts, your diet and sleep, your stress levels, and so on.

It’s not uncommon for new clients to feel a little sore after the first few workouts but then feel noticeably better both mentally and physically. Some will tell us they have more energy and “feel stronger” after just a few weeks of training, and others will report changes in confidence and mood. We love hearing about stuff like that, but we also rely on metrics so clients have actual data that shows their progress.

For example, we can track performance on conditioning workouts and strength progression to name just a few metrics. Some will move faster than others. New clients often measurably improve strength in four to eight weeks, and conditioning improvements are very common, too. Significant weight and fat loss can take longer, but small changes often happen in the first two months of training. 

Here’s amazing news: These swift results are common with people of any age! No matter how old you are, you can get real results in the gym in a relatively short time. Will you experience rapid changes forever? No, the fitness improvements slow down a little as you gain experience. But that’s OK: You can make steady progress for decades, and a coach can tell you exactly what to do to keep moving forward. Chasing milestones becomes a lot of fun. The best part? You’ll be healthier long term!

 If you want even more specific info on training adaptations, book a FREE No Sweat Intro with us and lets talk about your goals!

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