By Coach Nadia Popova

There is no exact window for how long it takes to get in shape.

The time it takes to get in shape depends on individual goals, which could include strength, endurance, weight loss, body fat loss, etc.

Increasing your physical activity level is likely to make you feel better before you see noticeable results.


The type of exercise selected and a person’s beginning fitness level are important factors.

Time depends on goals

The answer to this fitness question depends, in part, on what you mean by “in shape.”

Are you looking to improve time? Get stronger? Lose weight? Lose body fat? The answer to how long it will take to get fit will vary for each one of those goals.

A beginner wanting to run a 5K race will take less time to get in shape than someone training for their first marathon or triathlon. And they will need a different training program than someone getting ready for a weeklong backpacking trip.

In general, though, you will start to “feel” better long before you see major fitness results.

Typically, you should focus your efforts in three different areas:

Cardiovascular fitness


Balance and flexibility.

And if you exercise regularly, over time you will gain even more fitness benefits.

At 6 to 8 weeks, you can definitely notice some changes, and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.

Strength-specific results take about the same amount of time.

For a client who is already in good cardio shape but just wants to learn how to lift weights safely, 3 months is usually a reasonable time frame.

So, how long until you are sporting a “ripped body”?

If you’re consistent about working out and dieting properly for a full year, and you weren’t significantly overweight to begin with, then after 1 year you can expect to sport a lean, muscular physique with a visible six pack. But if we are looking to just improve your overall fitness level, stamina, mobility and flexibility usually it takes up to 3 month to start seeing first results.

You can schedule your FREE Fitness Assessment by reaching us at (760)880-9904 or visit us at