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How Long Should You Stay in the Gym – Exercises Per Workout Explained

If you’re new to the weightlifting gym, you’ve probably wondered, “How many reps should I do per set? How many sets per exercise? How many exercises in one workout session?” It can be overwhelming to figure out how to structure your routine to see real results.

 

But don’t worry, we’ve got you covered! In this article, we’ll break down exactly how long you should stay in the gym, the factors that influence the length of your workout, and the ideal number of exercises per workout session to help you maximize your gains without overdoing it.

Workout Duration Factors: Goals, Experience, and Intensity

So, how long should you be spending in the weightlifting gym? The truth is, there’s no one-size-fits-all answer. The duration of your workout session depends on several factors, which include:

    • Fitness Goals

Are you focused on building muscle? Losing weight? Increasing strength? Each goal might call for a different workout length. For example, strength training workouts are typically shorter but more intense than muscle-building workouts.

    • Experience Level

If you’re just starting out, shorter workouts are often better, allowing you to focus on proper form, master breathing techniques, and become comfortable with the exercises. As you become more experienced, you can gradually increase your workout duration and intensity.

    • Workout Intensity

High-intensity workouts, such as HIIT or heavy lifting sessions, typically require shorter durations because they push your body to its limits in a shorter time. On the other hand, lower-intensity workouts, such as steady-state cardio or light weightlifting, can be sustained for longer periods.

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It’s best to avoid getting too hung up on the clock. What matters most is that you’re putting in the effort and giving your workouts 100%. A focused 45-minute session where you’re pushing yourself is far more effective than a two-hour workout where you’re just going through the motions. Listen to your body, adjust as needed, and focus on quality over quantity.

So How Many Exercises Per Workout Session

For a well-rounded workout session, aim for 3 to 4 exercises per session. This range allows you to target different muscle groups without overloading your body. For each exercise, performing 1 to 3 sets is generally sufficient. 

The number of reps per exercise will vary based on what you’re trying to achieve. If you’re focusing on strength, aim for 1 to 5 reps per set. For muscle growth, 8 to 12 reps per set is ideal. If endurance is your goal, go for 15 or more reps per set. 

Sweet Spot for Strength Training: Time Under Tension

A better approach to strength training is to think in terms of time under tension (TUT), which refers to the amount of time your muscles are under stress during a set. Think of it this way: if you’re doing 10 reps for an exercise, and each rep takes about 5 seconds, that’s about 50 seconds of TUT per set. 

The optimal TUT to build strength is around 10 to 30 seconds per set. A good rule of thumb is to take approximately 4 seconds to complete each repetition. The longer a muscle is under tension during an exercise, the more it’ll be stimulated to grow and adapt.

Cardio Considerations: Calories Burned vs. Duration

Cardiovascular exercise, however, is different. Unlike strength training, where the focus is on TUT, cardio is all about intensity and calories burned. A 20-minute HIIT session can be just as effective, if not more so, than a 40-minute steady-state jog. The key is to find cardio activities you enjoy while maintaining an elevated heart rate. 

Maximizing Efficiency: Exercises Per Workout

To make your time in the weightlifting gym as efficient as possible, consider incorporating compound exercises into your routine. These exercises target multiple muscle groups at once, allowing you to get a comprehensive workout with fewer exercises per session. 

For example, a squat targets your quads, hamstrings, glutes, and core, while a bench press works your chest, shoulders, and triceps. Other compound exercises include deadlifts, bench presses, and pull-ups. Doing such exercises not only saves you time but also gives you a more intense workout, leading to better results.

When Less is More: The Importance of Rest and Recovery

While it’s tempting to spend hours in the gym every day, it’s important to remember that rest and recovery are just as crucial as the workouts themselves. Your muscles need time to repair and rebuild after being challenged, and overtraining can actually hinder your progress.

Overly long or frequent workout sessions can lead to fatigue, burnout, and even injuries. Instead of pushing yourself too hard, aim for a balanced workout routine that includes rest days, allowing your body to recover properly and come back stronger for your next session. 

Get Expert Guidance With Seasoned Personal Trainers at Flex Fitness

If you’re still unsure about how long you should stay in the gym or how many exercises per workout session you should do, Flex Fitness Center is here to help. Our seasoned personal trainers can provide the expert guidance you need to maximize your time in the gym and achieve your fitness goals. Become a member today, and let us help you get the results you want! For more inquiries, contact us at (616) 396-2901 or here