How long should you work out? A physical therapist explains the optimal training time for beginners
"The longer you work out, the more muscle you build."
Do you think so?
Actually, for strength training,quality is more important than duration.
Hello, I am Sui.
As a physical therapist, I have studied the mechanics of the body and exercise, and have been involved in the physical development of many people.
This time, I will explain a question that beginners often struggle with:
"How many minutes should I do strength training?"
The conclusion is:
Conclusion
For beginners,
30 to 60 minutes
is a sufficient guideline.
Rather than doing it for longer than that,
proper form
appropriate weight
sufficient rest
will be more effective if you focus on these.
Strength training is not a "competition of endurance."
Physical therapist's perspective
Even in rehabilitation
"The longer you do it, the better it gets"
is not necessarily true.
What is important is
to perform the appropriate load for the appropriate amount.
Strength training is the same.
Continuing for a long time has
decreased concentration
poor form
increased risk of injury
as disadvantages.
If you are so tired that your form is falling apart,
it is often better for your body to finish in 30 to 45 minutes.
Research and Evidence
Recent studies on muscle hypertrophy report that
total training volume (number of sets, weight, and repetitions) has a greater impact on muscle hypertrophy than the training time itself.
Furthermore,
long-duration, high-intensity training can easily lead to accumulated fatigue, which may result in decreased performance.
In other words,
"how many hours you spent"
is not what matters
It is about "how many high-quality sets you can accumulate."
This is what matters.
Practical methods you can start today
If you are a beginner, try using the following as a guide.
✅ Warm-up: 5-10 minutes
✅ Strength training: 20-40 minutes
✅ Cool-down: about 5 minutes
A total of about 30-60 minutes is sufficient.
"Still having some energy left"
is a better way to finish,
as it makes it easier to continue the next day and beyond.
Rather than trying hard just once,
continuing for monthsis the shortcut to success.
Summary
Strength training is
not necessarily more effective the longer you do it.
If you are a beginner,
aim for about 30-60 minutes,
and
let's accumulate high-quality training.
Your body will definitely change through your daily efforts.
Let's continue together without overdoing it.
🔗 Articles to read next
📚 List of articles for beginners (Roadmap)
Click here for the 100-article roadmap for strength training beginners.
I will continue to add published articles so you can acquire knowledge in order!
Thank you for reading until the end!
In this note, I share "knowledge that even strength training beginners can continue with peace of mind" from the perspective of a physical therapist.
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Let's continue to learn about strength training that you can keep up with without strain!