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How Fast Can You Gain or Lose Fitness? (Part 1 of 2)

How Fast Can You Gain or Lose Fitness?

Many people who are thinking about exercising want to know how fast you can gain fitness.

And current exercisers often want to know how fast you lose fitness if you stop training (Part 2).

Here are your answers!

Gaining Fitness: It Only Takes Weeks

We have great news for you: If you haven’t been working out, you can measurably improve fitness in weeks

If you’re currently working out, the answer will be different because progress slows over time. Think of a world-champion sprinter: It will take a lot of work to make that runner even a little faster. It will take less work for a newer runner to increase speed. It’s the same with general fitness.

For less-experienced people, it doesn’t take long to see results in the gym. How long? In general, you can expect to see measurable results in about six weeks of training if you work out properly. Many factors will affect this timeframe: the workouts you do, the frequency of training, the intensity of the workouts, your diet and sleep, your stress levels, and so on. A qualified coach can tell you exactly what to do to get optimal results.

It’s not uncommon for new clients to feel a little sore after the first few workouts but then feel noticeably better both mentally and physically. Some will tell us they have more energy and “feel stronger” after just a few weeks of training, and others will report changes in confidence and mood. We love hearing about stuff like that, but we also rely on metrics so clients have actual data that shows their progress.

For example, we can track performance on conditioning workouts, strength progression, and weight and body-fat levels, to name just a few metrics. Some will move faster than others. New clients often measurably improve strength in four to eight weeks, and conditioning improvements are very common, too. Significant weight and fat loss can take longer, but small changes often happen in the first two months of training

Here’s amazing news: These swift results are common with people of any age! No matter how old you are, you can get real results in the gym in a relatively short time.

Will you experience rapid changes forever? No, the fitness improvements slow down a little as you gain experience. But that’s OK: You can make steady progress for decades, and a coach can tell you exactly what to do to keep moving forward. Chasing milestones becomes a lot of fun. The best part? You’ll be healthier long term! 

If you want even more specific info on training adaptations, check out this detailed article for a list of training-related changes to the muscles and the cardiovascular and respiratory systems.

Talk to a Coach!

Many factors determine how quickly you gain or lose fitness, but we’ve given you some general timelines. If you’d like to learn more about how fast you can move toward your specific fitness goals, we can help! We’ll find out what you want to accomplish, put together a clear plan and lay out some milestones for you. Book a free consultation with us (BUTTON BELOW)!

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