BY COACH NADIA POPOVA
Today I want to talk about a topic that concerns a lot of fitness novices – how long should a single workout be if your goal is to become stronger?
The truth is, there’s no one-size-fits-all answer, as several factors come into play. Let’s talk about them and how you can tailor your sessions to maximize strength gains.
- Opt for quality over quantity: You should always choose a quality shorter workout over a longer one done sloppily. To get the most out of each and every workout, focus on proper form, controlled movements, and targeted muscle engagement. If you are a newbie, it’s best to get guided by a personal trainer who can teach you, control the execution, and choose the right weights to avoid injuries.
- Favor higher intensity: A shorter but more intense workout yields more strength-building results. Combine it with proper technique and awareness of each and every muscle you are working on and you will see positive results in no time.
- Listen to your body: Understanding your body and its responses is essential. Each person’s physiology, recovery capacity, and lifestyle differ. Some individuals thrive on shorter, more frequent workouts, while others benefit from longer, less frequent sessions. Pay attention to how your body reacts to different durations and adjust accordingly. Listen to signals of fatigue, soreness, and progress.
- Opt for tailored programs: We have already figured that there is no one-size-fits-all answer to strength gain, so it’s only natural that the optimal results are achieved when a workout program is tailored specifically to your initial body composition and strength, your recovery rate, diet, time you can dedicate to workouts per week, and so on. You can learn all the intricacies on your own, but be ready to really delve into biology, nutrition, physiology, and so on. Or, you can turn for help to a certified trainer who has already acquired the necessary skills and can facilitate your journey. 5. Do not neglect the need for recovery and proper nutrition: The duration of your workout is just one piece of the puzzle, recovery is equally crucial. Overtraining can slow down your progress and increase the risk of injury. Remember, during recovery the process of building your muscles that you have initiated with the training and nutrition continues. Respect your body’s need for rest and prioritize recovery strategies such as proper nutrition, hydration, and adequate sleep. In conclusion, I want to say that there’s no magic duration that guarantees success in strength training. The key lies in a thoughtful, individual approach that considers all of the factors I’ve talked about earlier. Coachella’s team of “Send Me a Trainer” led by Nadia Popova will happily help you succeed on your strength gaining, weight loss, mobility, or any other fitness journey you have embarked. Our personal trainers will tailor a workout and nutrition plan and help you stay consistent by assessing your progress and adjusting the program if needed.