How Long is Too Long? Determining the Ideal Workout Length

Christian Jun 17, 2024
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What's going on, Ironback Community! We are making progress! Hopefully, we are gaining essential knowledge about exercising and building our relationship with God!

So far, we’ve been mustering the confidence to start our gym journey and learning the importance of a strong community. In the last blog post, we covered the best time to go to the gym and the superior results from working out in the late afternoon or evening.

Today, we are going to discuss the question, "How long should a good workout session be?" This answer depends on factors including your fitness goals, current fitness level, and the type of exercise you're doing. Let's break down what you need to know to determine the optimal workout duration for you.

Understanding your fitness goals is crucial in determining how long you should spend in the gym. Here are a few common objectives and recommended workout durations:

General Fitness and Health:

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with muscle-strengthening activities on two or more days a week. This can be broken down into 30-minute sessions, five times a week.

Weight Loss:

For weight loss, aim for 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity per week. This translates to about 60 minutes a day, five times a week.

Muscle Building:

For building muscle, the focus is more on the quality of your workout rather than just the duration. Strength training sessions can last between 45 minutes to an hour, including warm-up and cool-down periods.

It's crucial to give your muscles time to rest and recover, so working different muscle groups on different days can be beneficial.


Current Fitness Level:

Your current fitness level will also influence how long you should work out:

  • If you are a beginner, start slow to avoid injury and burnout. Begin with shorter sessions, such as 20-30 minutes of moderate exercise, and gradually increase the duration as your endurance improves.

  •  Once you reach an intermediate or advanced level, you can extend your sessions to 45-60 minutes. This allows for a comprehensive routine that
    includes a warm-up, main workout, and cool-down.

Types of Exercise:

The type of exercise you engage in also impacts the length of your workout:

  • Cardio Workouts: Activities like running, cycling, or swimming can range from 30 to 60 minutes. Higher intensity workouts can be shorter, while moderate intensity exercises can last longer.

  • Strength Training:  When lifting weights, quality trumps quantity. A focused 45-60 minute session targeting specific muscle groups is generally effective. Ensure you include adequate rest periods between sets to maintain performance and prevent injury.

  • High-Intensity Interval Training (HIIT): HIIT workouts are typically shorter due to their high intensity. Sessions can range from 20 to 30 minutes but are highly effective in burning calories and improving cardiovascular health.

Determining the ideal length of a workout session is a personal decision that should consider your fitness goals, current fitness level, and the types of exercises you enjoy.

Start with manageable sessions and gradually increase the duration as your endurance and strength improve. By listening to your body and maintaining a consistent exercise routine, you’ll be well on your way to achieving your fitness goals.

Switching gears, how can the length of my workout correlate with my relationship with God?

When it comes to personal devotionals, many believers wonder, "How long should I spend on my devotional time?" While the Bible doesn't prescribe a specific duration for daily devotionals, it offers principles to guide us in creating meaningful and effective devotional practices.

Quality Over Quantity:

The Bible emphasizes the importance of the heart and intention behind our actions rather than the mere duration.

In Matthew 6:7-8, Jesus teaches about prayer, stating, "And when you pray, do not keep on babbling like pagans, for they think they will be heard because of their many words.Do not be like them, for your Father knows what you need before you ask him."

This suggests that the sincerity and focus of our devotional time are more crucial than its length.

Consistency and Regularity:

Psalm 1:2 describes a blessed person as someone whose "delight is in the law of the Lord, and who meditates on his law day and night." This implies a regular, ongoing engagement with God's Word.

Setting aside a regular time each day for devotionals, whether it's 10 minutes or an hour, helps build a habit of seeking God's presence and guidance.

Flexibility and Individual Needs:

While some might find that spending an hour in devotional time is enriching, others might find that 15-20 minutes suits their schedule and attention span better.

In Luke 10:38-42, Jesus commends Mary for choosing to spend time with Him over busy tasks, showing that the heart's desire to connect with God is what truly matters.

Balancing Study and Prayer:

A well-rounded devotional time includes both Bible study and prayer. 2 Timothy 3:16-17 highlights the importance of Scripture for teaching, rebuking, correcting, and training in righteousness.

Meanwhile, Philippians 4:6 encourages believers to present their requests to God in prayer. Striking a balance between reading and reflecting on God's Word and spending time in prayer is essential, regardless of the duration.

While the Bible does not mandate a specific length of time for devotionals, it encourages believers to engage with God's Word and prayer regularly and sincerely.

The key is to develop a consistent habit that fits your lifestyle and deepens your relationship with God. Whether you spend a few minutes or an hour each day, the quality of your devotion and the heart behind it are what truly matter.

Get Sharper.