Do you know how long does it takes for your body to reap the benefits of a new exercise?

We are eager to see the benefits of a new workout as quickly as possible. But this depends on a few factors.

Duration- At least 30 minutes of a cardiovascular exercise per session will show physiological changes in your body. Similarly at least 30 minutes of a well rounded strength routine will show the changes in your muscular structure. These changes are normally seen in 10-12 weeks after starting a new exercise program

Intensity– The higher the intensity, the faster you reap the benefits of a workout. Both your cardio and strength routine should be done at 65- 85% of your maximum heart rate to reap benefits ( Max heart rate is 220 minus your age)

Frequency of training– The American college of sports medicine recommends that both cardio and strength training should be done at least 3 times a week, each. Circuit training combines the two and can be done up to 4-5 times a week


Overall you will start seeing changes in your body within 3 to 6 weeks of a new Exercise regime. To reap the full physiological changes , it takes a minimum of 12 weeks This is the reason you should avoid monthly gym memberships. You need to commit long term to an exercise program