How Long for Strength Training Benefits?

You don’t need to dedicate hours at the gym to enjoy the benefits of strength training.

A personal trainer shares insights on how long a strength training session should last and compares the advantages of shorter versus longer workouts.

Not Enough Time? No Problem

It would be ideal if we all had unlimited time for fitness with stretching, proper warm-up routines, cool-downs, and balanced strength and cardio sessions.

But the reality is different. We lead busy lives packed with work, family, and daily responsibilities.

Despite these challenges, significant fitness gains are possible without spending countless hours exercising.

Strength training, for instance, doesn’t require hours of effort to be effective.

While building muscle takes time and commitment, even shorter sessions can deliver noticeable results.

Here, expert trainer Aimee Victoria Long discusses the impact of both short and long strength training sessions.

Can Short Workouts, Like 5 Minutes, Make a Difference?

Carving out five minutes of your day is easy—but can this time actually benefit your muscles? While 5-minute strength sessions aren't enough to build considerable strength, they offer perks.

“Five minutes of lifting is still better than none,” says Long. "Such short sessions can activate muscles, sharpen focus, or help establish a workout habit."

What’s the Minimum Time for Real Strength Gains?

If you want significant results while maximizing your time, Long suggests dedicating 20–30 minutes to strength training.

“You can absolutely see progress in 20–30 minutes with focused strength work, especially if it’s consistent and progressively challenging,” notes Long. “It’s all about quality over quantity. Spending hours in the gym isn’t necessary.”

She highlights that short workouts are efficient, sustainable, and help prevent burnout, while longer sessions provide room for increased volume, diverse exercises, and extended rest periods.

Longer workouts might suit goals like hypertrophy or mastering complex lifts, but ultimately, the right duration depends on individual goals and routines.

For those lifting consistently and gradually increasing their weights, 20-minute sessions may suffice. However, to train multiple muscle groups or accelerate progress, longer sessions could be beneficial.

It’s also crucial to remember that strength training offers advantages beyond muscle building. Short workouts can positively influence brain function, nervous system efficiency, hormonal balance, and mood.

Do Single Heavy Reps Help?

If time is limited, it might feel convenient to skip lighter reps and jump straight to heavy lifts. But can singular heavy repetitions be effective?

“A single heavy rep, when performed safely and with proper technique, can improve neuromuscular adaptation and build confidence in handling heavy loads,” says Long. However, she warns that such reps aren’t sufficient as a full workout. Instead, they fit best as part of a broader plan.

To optimize heavy reps, follow these tips:

• Warm up appropriately beforehand.
  
  
• Execute with proper form.
  
  
• Include them at the end of a workout where you've already done more reps with lighter weights.
  
  

While heavy weights challenge muscles, repetition over time is critical for loading them and building strength effectively.

What Does an Ideal Strength Session Look Like?

The makeup of a “perfect” strength session may vary depending on your fitness objectives, but certain elements are universally important.

According to Long, an effective strength workout should include:

• Proper warm-up to prepare the muscles.
  
  
• Compound lifts like squats, deadlifts, or presses.
  
  
• Accessory work for balance and core engagement.
  
  
• Cool-down or mobility exercises for recovery.
  
  
• Adequate rest periods between sets.
  
  

The number of exercises, sets, and reps will differ based on individual goals. As a rule of thumb, Long recommends starting with three to four sets of six to 12 reps.

For strength-building, focus on heavier weights with fewer reps. Alternatively, endurance-building requires lighter weights with higher repetitions.

Strength training doesn’t need to be a time-consuming or overwhelming task. Whether it’s a 20-minute focused session or a well-rounded, longer workout, consistency and progressive challenges are essential for success.

Source: stylist

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.