How Long Should a Workout Be?

How Long Should a Workout Be?

Finding time to get to the gym or schedule an at-home workout is already a small achievement worth celebrating. Knowing how to use that time in a way that delivers the biggest returns - for body and mind - is where our experts at Oner Active come in.

There’s no one-size-fits-all answer to how long your workout should be. It depends on you, the style of training you’re doing, and how you’re feeling on the day. But there is valuable guidance on how to structure your sessions for maximum impact - from prioritising compound exercises that work multiple muscle groups at once to building in recovery periods, where muscle repair and growth actually happen.

Find out more about how to train smarter, not just longer, in our blog below.

Oner Active’s extensive activewear collection is perfect for any and every type of workout - including strength-training sessions, yoga classes with your community, or a leisurely afternoon walk. Our pieces move with you through every exercise, so you can feel and look your best.

What Determines the Ideal Workout Length?

Several factors influence the optimum workout length, including your goals, fitness level, and the type of training you’re doing. Our guide will help you understand what will work best for you and your exercise routine.

How Long Should a Workout Be for Strength Training?

Strength training workouts typically last between 45 and 75 minutes, depending on your experience level and session intensity, with 3-7 reps per set. Because strength-focused training often involves heavier weights, fewer reps, and longer rest periods, sessions may take slightly longer to allow for proper recovery between sets and optimal performance.

Interested in Krissy Cela’s Workout Split? Check out her YouTube video for all the details.

How Long Should a Workout Be for Muscle Growth?

For muscle growth, most workouts last 45 to 90 minutes. Gaining muscle, also known as hypertrophy, occurs when microscopic tears occur in the muscle during strength training and in periods of recovery in between, where the tissues grow bigger as they repair.

That means training for muscle growth often involves a higher volume of sets and reps, with targeted muscle work: think 3-4 sets of 8-12 reps per exercise. A workout such as this naturally takes more time to account for the rest periods between sets.

How Long Should a Cardio Workout Last?

According to the World Health Organisation (WHO), adults between 18 and 64 should aim for at least 150 minutes of moderate-intensity exercise each week, including activities such as cardiovascular training. Spread across seven days, this could look like five 30-minute cardio sessions, or a combination such as three 45-minute workouts and one shorter 15-minute session.

How to Structure Your Workout Time Efficiently

The best way to make the most out of a workout is to plan ahead, creating an exercise routine that works for you, your lifestyle and your fitness goal.

Prioritise Compound Movements

One of the best ways to maximise your workout split is to focus on compound exercises. These are moves that work multiple joints and muscle groups at the same time – think a squat which works the quads, glutes, hamstrings, calves and core simultaneously. Since compound movements work multiple muscle groups at once, they can be more time-efficient than isolation exercises, which focus only on one joint and one major muscle at a time (think bicep curl).

As well as squats, other compound exercises such as deadlifts, lunges, pull ups, shoulder and bench presses enable you to build strength and muscle across multiple groups. This way you can achieve more with fewer exercises.

Plan Your Session in Advance

If you have a plan, you’re more likely to stick to it, says Oner Active founder and personal trainer Krissy Cela. Heading to the gym without a plan can lead to wasted time and unfocused training. Having a clear workout structure before you begin helps you stay on track and ensures every part of your session supports your goals. Even a simple outline can make your training more productive - so you know where to start and how you plan to finish each workout.

Our top tip: if you look good, you’re more likely to enjoy your workout. Get your activewear laid out the day before – it will encourage you to go to the gym the next day.

Keep Rest Periods Intentional

Rest is essential, but overly long breaks within a workout can extend it without necessarily adding value. Tailor your rest periods to your training style - shorter for endurance or conditioning, and longer for heavy strength work. Being intentional with your recovery between sets keeps your session efficient while maintaining performance and form.

The Role of Rest and Recovery Between Sessions

Whatever your preferred training style, recovery is the key to making progress. Regular rest and recovery give your muscles time to repair, restore energy levels, help you grow stronger, and enable you to embrace a true sense of balance.

Rest and recovery are just as important as the workouts themselves. While training challenges your muscles and pushes your body to adapt, it’s during recovery that progress happens. Higher intensity exercise, such as strength training, causes tiny microtears to the muscle fibres. This triggers a process of repair during rest and recovery that ultimately makes muscles larger and stronger.

Many people feel concerned about losing motivation during recovery, but with adequate rest, you ultimately give your body the chance to perform better.

See our tips on introducing active rest days into your fitness regime here.

The Bottom Line…

The ideal workout split and length depends on your body, goals and training intensity. The guidance above can help you approach your next session with greater clarity and confidence.

If you’re looking for more insights into trending fitness topics, as well as answers to your most pressing questions, explore our blog for more expert-led advice. We explore a host of topics, from how often you should go to the gym to the best strength training exercises for women.

Build strong foundations for your workouts with our extensive selection of UK gymwear. No matter what fit you’re looking for - from a tech-packed style that moves with you to a matching two-piece - you’ll find it at Oner Active.

How Long Should a Workout Be: FAQs

Does Workout Length Affect Results?

Yes, workout length can influence your results. For example, spending just five minutes working on a specific muscle group is unlikely to deliver the progress you’re aiming for. But that doesn’t mean you have to spend hours in the gym either. There are ways to make shorter workouts more effective, such as incorporating compound exercises, focusing on intensity and building in shorter rest periods to build endurance. Planning ahead is the key to hitting realistic goals in the time you have available.

How Long Should Beginners Work Out?

For beginners, an ideal workout lasts about 30-45 minutes. At the beginning of your exercise journey, it’s important to focus most of your time on perfecting your form and developing strength. As your fitness levels increase, you can adjust workout duration and intensity to match your new objectives. If you’re curious about how often you should go to the gym, check out our guide.

Can Workouts Be Too Long?

Yes, absolutely. Workouts can be too long, especially if they affect your body's recovery, performance and mindset. Longer sessions might seem productive, but in the long term they could mean you face a higher risk of injury, which could prevent you from exercising consistently in the future. Remember, it’s about quality over quantity.