How long does it take to get into shape and how should you go about it? Unfortunately, due to many popular fad diets and unrealistic workout programs, many people believe that it’s incredibly easy to get into shape. The desire to get in shape can be a reality for you, but it’s important to remember that the process will take a while – and will very likely be longer than what such diets and exercise programs promise.
If you want to see this journey to the end and succeed, the desire to be in better shape should be your motivation. Timeline does matter as a way to measure your progress, but it should be something reasonable – otherwise, you’re likely to become frustrated and quit.
Keep reading to learn about how long it takes to lose weight, dietary tips to help you achieve your goal, and how to start exercising to make this goal possible.
The definition of ‘getting into shape’ differs from one person to another. To some, it can mean getting chiseled abs and big muscles, while others will be content with simply shedding some weight.
Regardless of the individual definition, many people who want to get in shape primarily want to feel stronger and healthier and be able to look in the mirror and like or be proud of what they see.
While you may want a simple answer to the question of how long it will take you to get in shape, the answer is not as straightforward as you might hope.
Let’s assume that your definition for getting in shape is losing those extra pounds. How long will it take you to see results from working out? As stated above, this question is rather complicated as factors that affect body weight and the rate of weight loss differ from person to person. These factors include (8, 7, 6):
Human beings naturally start to lose muscle mass after the age of 30. Every decade after 30 you may end up losing approximately 3 to 5 percent of your existing muscle mass (14). This is known as age-related sarcopenia and is associated with physical frailty and an increased risk of morbidity (chronic diseases), in addition to all-cause mortality (16).
Having a higher muscle mass is associated with faster weight loss as muscle tissue burns more calories than fat tissue. Having less muscle mass as we age may be why many people experience more difficulty losing weight as they get older.
However, according to research, it’s not a lost cause. In a study published in the International Journal of Environmental Research and Public Health in 2022, researchers found that after participating in a 12-month weight loss program, those aged:
The differences between age groups were so small that researchers concluded age didn’t affect the effectiveness of the weight loss program (5).
As stated above, muscle mass plays an important role in calorie burning, especially while at rest. Ordinarily, men have more muscle mass than women, and women tend to have more fat stores in the body. Due to the extra muscle, men may burn more calories at rest, which can contribute to faster fat and weight loss.
The amount of muscle mass in the body also affects people of the same sex. A woman who has more muscle mass may find she loses weight faster than a woman of the same height and weight who happens to have less muscle and more fat.
Unfortunately, the genes you inherited play a part in determining how fast or slow you can lose weight – and even how fast you can gain it. If one or both of your parents are predisposed to being overweight or obese, you may find that you quickly gain weight and find it difficult to lose it.
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Some people take longer to get in shape due to underlying health issues that may be undiagnosed. People who suffer from chronic stress, depression, and other mental health issues and those with hormonal issues such as PCOS, Cushing’s syndrome, or hypothyroidism may find their weight loss progress to be slower than they hoped.
Being more active goes a long way toward helping with weight loss as it helps you burn more calories than if you lead a sedentary life. However, a person who chooses to exercise by walking 30 minutes a day three times a week and a person who power walks for 45 minutes a day five times a week may lose weight at different rates. The more intense and longer your workout, the more calories you will burn, which can mean faster weight loss.
The saying ‘you can’t out exercise a bad diet’ has some truth to it. When it comes to weight loss, your diet matters a lot, probably more than how much you exercise. You can work out twice a day 5 times a week, but if you’re eating too many calories, your weight loss progress will remain slow. For weight loss to occur, you must eat a healthy, balanced diet and achieve a calorie deficit by eating fewer calories than you burn.
A study published in Current Obesity Reports stated that overlooked eating behaviors such as emotional eating, disinhibition, restraint, perceived stress, and behavioral factors such as motivation, self-efficacy, locus of control, and self-concept, in addition to major life events can affect the success of weight loss interventions (3).
Some medicines may affect your metabolism or hormone levels, which will make you burn fewer calories or make you hungrier. This can push you out of your calorie deficit and will make weight loss that much harder.
How much sleep you get also affects weight loss as less sleep increases the tendency to eat, and the higher the chances will be of you choosing high-calorie foods and beverages. This can derail weight loss and increase the risk of weight gain.
From all of these factors, it can be seen that it’s impossible to tell how long it will take you to lose weight and get in shape. However, the CDC states that healthy and sustainable weight loss generally means losing 1 to 2 pounds a week (15).
If you don’t have any underlying health issues or behavioral and psychological factors that hinder your progress, using the above estimation could help you estimate how long it will take you to lose the amount of weight you desire to lose.
Like weight loss, muscle growth is a complex process that relies on several factors, including genetics, nutrition, exercise, and stress hormones (12, 11). All these factors make it quite difficult to determine how long it will take you to get into really good shape and see all the muscle definition you want to see.
It’s important to keep in mind that it generally takes several weeks to several months to start noticing muscle gains. Those who start off with less body fat will see gains faster than those with more. A person who was used to working out before may see gains faster than a beginner.
In the same way bodybuilders take time to cultivate their enviable physiques, it will take you time to get really lean or grow those big muscles you desire. As long as you remain consistent with your training – practice progressive overload, eat lots of protein, and get enough sleep – everything will fall into place.
Clearly, exercise plays a huge role in helping you get in shape. If you fell off the wagon after months or even years of consistently working out, getting back on can be quite the challenge. While taking the first step is always the hardest part of any plan, doing it is the only way to ensure success. But how and where do you start?
Here are some simple tips to get you started:
This can help determine if you have any underlying conditions that need to be taken into account.
As stated, gradual and sustainable weight loss of just 1 to 2 pounds a week is the best way to get in shape. Think about how many pounds you want to lose and use the above rate to calculate how long it might take you.
The CDC advises that adults need a minimum of 150 minutes of moderate-intensity physical activity a week, which equates to 30 minutes a day, 5 days a week, and 2 days of muscle-strengthening activity each week (13).
Using these parameters, make a routine that fits your current fitness levels and everyday schedule. This will ensure that you have time to do the exercises and that you can actually do the exercises without pushing yourself too hard.
This ties in with the point above. If you’re new to working out, you should start slowly and build on your fitness before you attempt harder workouts. This will prevent injury. If you’re getting back to it after years of inactivity, starting slow is also recommended.
While your body may have the muscle memory, your muscle and cardiovascular strength are no longer what they used to be. Starting slowly helps build on these things and with time, you’ll get back to where you used to be and become better.
Nothing will see you quit something faster than doing something you don’t enjoy. Remember that you don’t always have to follow trends. Find what you love and stick to it. This will help you remain consistent, which increases your chances of success.
The wrong clothes or shoes can make a workout session unbearable and even lead to injury. You should get breathable clothes and comfortable shoes to prevent this. If you choose to work out from home, invest in some small at-home equipment (or DIY some) to help you exercise more efficiently. You can also stick to bodyweight workouts until you’re able to afford some.
You should always allow a full 24 to 48 consecutive hours of rest after strength training sessions, depending on the intensity. This will allow your body to rest and your muscles to repair themselves.
There are too many good workout routines to just choose one and call it the best, claiming that everyone will love it. As a beginner, if you want to choose a good workout routine, we suggest you find one that incorporates the following factors (9):
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Yes, you can lose body fat by just changing your diet. However, research has shown that a combination of diet and exercise offers the best results, compared to dieting alone (1, 2).
According to a study published in Nutrients in 2020, a healthy diet is one that (4):
Choosing to adopt the above guidelines in your balanced eating plan may help prevent disease and help you get in shape.
Research has suggested that maintaining a healthy weight and building muscle can (18, 10):
In addition to the health benefits of getting in shape, managing to do this can also improve your self-esteem, which can improve your mental health.
Read more: Counting Macros for Weight Loss: Pros, Cons, and How-To (A Beginner’s Guide)
This depends on your starting point and your goals. As previously stated, it’s recommended to aim to lose approximately 1 to 2 pounds a week (15). This means that in a month, the amount of weight loss you should expect to lose is between 4 and 8 pounds.
If you only need to get rid of 4 to 8 pounds to get in shape, then you may be able to get in shape in 30 days. But if the number is more, this is unlikely, and you should adjust your timeline to something more achievable.
It may be for some people. As discussed above, the recommended rate of weight loss is 1-2 pounds per week, which is 4-8 pounds in 4 weeks, or 5-10 pounds in 5 weeks. If you’re able to achieve the high end of this pace and keep it up for 5 weeks, you may lose 10 pounds in just over a month.
Yes it is. The CDC recommends that adults should do a minimum of 150 minutes of moderate-intensity physical activity a week, which usually means just 30 minutes of exercise a day, 5 times a week (13).
However, it may sometimes be advisable to challenge yourself more and if you can, try making these 30 minutes into 45 or even 60 minutes. However, you should be careful not to push yourself too far to a point where it’s dangerous for your body and health. Talk to your doctor for individualized advice.
Yes you can. Dancing is a cardio activity that burns calories, which helps with fat and weight loss.
You can if your doctor says it’s safe, but it may not be ideal for everyone.
It’s sometimes claimed that working out in a fasted state helps burn more fat, but research on this has seen mixed results. Some people prefer to work out in the morning before they eat breakfast, and that’s perfectly fine if you can tolerate it. However, not eating before a workout may result in not having enough energy to achieve the intensity you’re aiming for.
If you feel up to it, you can exercise on an empty stomach if you prefer. However, if you start feeling weak, dizzy, or have any other negative side effects, you should stop and eat a small snack, such as a banana.
If you have any medical conditions or are taking medication that affects your blood sugar, you should talk to your healthcare provider before you attempt to exercise on an empty stomach.
As stated above, there are too many factors that determine the rate of weight loss and muscle growth to accurately predict how long it will take you to get in shape through any cardio workout. That being said, consistency with your routine and practicing progressive overload – i.e. running at a higher intensity (for example uphill, doing sprints, etc) or running for longer – could help you achieve your results at a faster rate.
The answer above applies here too. There are too many variants to give one answer that will be correct for everyone. However, consistency and progressive overload will provide faster results.
The CDC recommends at least 2 days of muscle-strengthening activity each week combined with at least 150 minutes of moderate-intensity aerobic physical activity for healthy living (13).
As mentioned above, gaining muscle relies on too many factors for there to be a blanket answer for this. However, most people take several weeks to months before their muscle gains start to show.
When it comes to the question ‘how long does it take to get in shape?’ the simple answer is that there is no simple answer. As demonstrated, the factors that determine how our bodies build muscle and gain or lose weight are too varied and too individualized to provide a simple answer.
Instead of focusing on how long it will take you to get in shape, we suggest you focus on eating healthily within your calorie recommendations and stay consistent (but not complacent) with your workout routine. This is a much easier way to ensure success.
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