{"id":50584,"date":"2023-04-12T13:25:25","date_gmt":"2023-04-12T13:25:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50584"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-long-should-you-workout-to-build-muscle","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/","title":{"rendered":"How Long Should You Workout To Build Muscle, According To Science?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#How_Does_Muscle_Grow\" >How Does Muscle Grow?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#Progressive_Overload\" >Progressive Overload<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#Rest_And_Recovery\" >Rest And Recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#Adequate_Nutrition\" >Adequate Nutrition<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#How_Long_Should_You_Workout_A_Day_To_Build_Muscle\" >How Long Should You Workout A Day To Build Muscle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#1_Recommendations_For_Minimum_Activity\" >1. Recommendations For Minimum Activity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#2_How_Much_Time_You_Have\" >2. How Much Time You Have<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#3_Your_Fitness_Level\" >3. Your Fitness Level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#4_The_Intensity_Of_Your_Workout\" >4. The Intensity Of Your Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#5_Your_Training_Style\" >5. Your Training Style<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#How_To_Make_The_Most_Of_Your_Time_In_The_Gym\" >How To Make The Most Of Your Time In The Gym<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#1_Hone_In_On_Your_Nutrition_and_Supplementation\" >1. Hone In On Your Nutrition and Supplementation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#2_Track_Your_Progress\" >2. Track Your Progress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#3_Switch_Up_The_Intensity_Before_You_Switch_Up_The_Time\" >3. Switch Up The Intensity Before You Switch Up The Time<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#How_Long_Should_You_Workout_A_Day_To_Build_Muscle-2\" >How Long Should You Workout A Day To Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#Is_Working_Out_Every_Day_Bad\" >Is Working Out Every Day Bad?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#Is_It_Better_To_Workout_For_Longer_Or_Shorter_Periods_Of_Time\" >Is It Better To Workout For Longer Or Shorter Periods Of Time?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#How_Often_Should_You_Workout_To_Build_Muscle\" >How Often Should You Workout To Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#Can_You_Build_Muscle_Lifting_3_Times_A_Week\" >Can You Build Muscle Lifting 3 Times A Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#What_Is_The_Best_Workout_Schedule_For_Building_Muscle\" >What Is The Best Workout Schedule For Building Muscle?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">To beginners, we like to say it like this; how much time you must spend in the gym is how much time you can spare. Any type of physical activity is beneficial and will have some sort of positive effect on your body, especially if you&#8217;re consistent with it.\u00a0<\/span><span style=\"font-weight: 400;\">No wonder the Centers for Disease Control and Prevention has recommendations for minimum amounts of any physical activity for optimal health (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm#:~:text=Physical%20activity%20is%20anything%20that,Physical%20Activity%20Guidelines%20for%20Americans.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">That said, if you&#8217;re looking for specific results, you will need to adjust your workouts and duration as needed. At the same time, you don&#8217;t want to be in the gym for hours on end. You want to get the best results in the least amount of time possible, and that means finding the sweet spot for how long you should workout to build muscle. <\/span><span style=\"font-weight: 400;\">In this guide, we dive into the science behind how long you should work out to build muscle, explaining why working out for an hour or more isn&#8217;t always the best way.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Should_You_Workout_To_Build_Muscle\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Should_You_Workout_To_Build_Muscle\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_Muscle_Grow\"><\/span><strong>How Does Muscle Grow?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Muscle growth is a result of increased tension and metabolic stress on the <a href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/\">muscle fiber<\/a>. When you exercise, your muscles are exposed to mechanical tension which causes microtears in the muscle fiber. As your body repairs and rebuilds these fibers, they become stronger and larger to better handle increased tension.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, exercise leads to an increase in metabolic stress. This is caused by lactic acid buildup in the muscle cells during intense and prolonged exertion. The lactic acid causes metabolic stress, which triggers muscle adaptation and growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Several conditions must be met to sustain <a href=\"https:\/\/betterme.world\/articles\/thrusters-muscles-worked\/\">muscle growth<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Progressive_Overload\"><\/span><strong>Progressive Overload<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To continue making progress, you must gradually increase the intensity of your workouts. There&#8217;s an aspect of consistency, as well. You can&#8217;t train at maximum intensity every workout; instead, you should focus on progressively increasing your training volume over time to ensure your muscles are exposed to adequate tension.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rest_And_Recovery\"><\/span><strong>Rest And Recovery<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscles don&#8217;t grow while you&#8217;re exercising; they grow while you rest. We&#8217;re most concerned about rest in between sets and workouts, but adequate sleep each night is also <a href=\"https:\/\/betterme.world\/articles\/home-workout-plan-with-dumbbells\/\">important<\/a>.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Adequate_Nutrition\"><\/span><strong>Adequate Nutrition<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Maintaining a balanced and healthy diet is essential to providing your muscles with the fuel they need to grow. Protein is especially important for muscle growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). By understanding and applying these components, you can maximize your efforts in the gym and make sure that each workout is beneficial.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/farmers-carry-workout\/\"><i>Farmers Carry Workout: Benefits, Muscles Worked &amp; More<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Should_You_Workout_To_Build_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-47403 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-1024x576.png\" alt=\"how long should you workout to build muscle\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_You_Workout_A_Day_To_Build_Muscle\"><\/span><strong>How Long Should You Workout A Day To Build Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The answer depends on how you&#8217;re <a href=\"https:\/\/betterme.world\/articles\/inverted-bodyweight-row\/\">training<\/a> and other factors such as your goals, experience, nutrition, and recovery. Generally speaking, workouts that last from 45 minutes to an hour, 3-4 days per week are ideal for building muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The workout itself should consist of compound exercises that engage multiple muscle groups. Intensity is important, and you should aim to lift heavier weights over time with proper form. Aim to complete 3-4 sets of 8-12 repetitions with 45-90 seconds of rest in between sets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also take active rest days or engage in light activity such as walking, yoga, or foam rolling. This will help flush out lactic acid buildup and promote recovery without placing too much strain on your muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, this is just a general guideline and you should adjust your workout as needed to suit your goals. When deciding how long you should workout each day, consider the following:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Recommendations_For_Minimum_Activity\"><\/span><strong>1. Recommendations For Minimum Activity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate-intensity aerobic exercise per week. That works out to about 30 minutes of exercise, 5 days a week or 1 hour of exercise 3 days a week (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm#:~:text=Physical%20activity%20is%20anything%20that,Physical%20Activity%20Guidelines%20for%20Americans.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More vigorous aerobic exercise can be substituted, and it&#8217;s recommended to get between 75 and 90 minutes of it weekly. However you divide it up, the <a href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/\">important thing<\/a> is to get moving and make sure you incorporate some form of physical activity into your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re using weight training as your primary form of exercise, both the CDC and the American College of Sports Medicine (ACSM) recommend performing at least 2 days of resistance training each week (<\/span><a href=\"https:\/\/www.acsm.org\/education-resources\/trending-topics-resources\/physical-activity-guidelines\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Each session should include 8-10 exercises targeting the major muscle groups and last for about 30 minutes. Coupled with a clean diet, 2 days is enough to see results and make progress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note, these are the bare minimum recommendations for improving cardiovascular health and preventing disease risk factors. It won&#8217;t be enough to build a lot of muscle, but it&#8217;s a good place to start.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Should_You_Workout_To_Build_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-47401 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207624-1024x576.png\" alt=\"how long should you workout to build muscle\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207624.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207624-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207624.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207624-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207624.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_How_Much_Time_You_Have\"><\/span><strong>2. How Much Time You Have<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people make the mistake of setting an over-ambitious goal and then trying to work out for too long. When they fail to reach their goals, they give up and start the cycle all over again.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you really want to build muscle and make consistent progress, it&#8217;s better to start with a realistic goal that fits your current schedule and lifestyle. Slowly add more activity over time as you become more accustomed to physical activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you&#8217;re just <a href=\"https:\/\/betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/\">starting out<\/a>, it might be better to start with 3 days at 30 minutes each rather than trying to commit to 5 days at an hour each. That way you&#8217;re making sure that you get some form of exercise without putting too much strain on yourself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We should emphasize that the most achievable goals are SMART; Specific, Measurable, Achievable, Relevant, and Time-based. Emphasis on the achievable part, because otherwise it will just be an empty promise that&#8217;s doomed to fail.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Should_You_Workout_To_Build_Muscle\">start using the BetterMe app<\/a> and overhaul your entire life! <\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Your_Fitness_Level\"><\/span><strong>3. Your Fitness Level<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Did you know that beginners can get impressive results with much less work than they need? It&#8217;s true\u2014when you&#8217;re just starting out, your body is super efficient at adapting to the stress of exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0As long as your workouts are <a href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/\">intense<\/a> and you&#8217;re getting enough rest, you should be able to build muscle with just 3 days of 45 minutes each.On the flip side, if you&#8217;ve been lifting for years and want to take your game to the next level, you&#8217;ll need to put in more work.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that more work doesn&#8217;t necessarily mean more time spent at the gym. Not only because there&#8217;s a limit to how hard you can push yourself, but also because more time means more stress and the risk of overtraining.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What we&#8217;re saying is, time spent in the gym should only increase as your fitness level does.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Should_You_Workout_To_Build_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-47399 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622-1024x576.png\" alt=\"how long should you workout to build muscle\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_The_Intensity_Of_Your_Workout\"><\/span><strong>4. The Intensity Of Your Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An unpopular opinion &#8211; intensity outweighs time. A simpler way to put it is that quality trumps quantity when it comes to exercise. You don&#8217;t need to be in the gym for hours on end to make progress. Instead, you need to focus on performing exercises with the right form and pushing your body to its limits during <a href=\"https:\/\/betterme.world\/articles\/lunges-muscles-worked\/\">your workout<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s paint a picture with the story of two lifters; Jack and John who have the same routine. While Jack is at the gym, he spends the time in between sets chatting up chicks, scrolling on his phone and watching what others are doing. He doesn&#8217;t time his rest periods and takes as long as he needs to finish his sets. He needs a little over an hour to complete his workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">John, on the other hand, is focused and puts in enough effort during his sets that he needs a full minute of rest in between. He takes the time to really focus on his form and pushes himself to complete as many reps as he can. He spends exactly forty five minutes to finish his routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It might seem that Jack worked harder because he spent more time in the gym, but the truth is that John achieved way more due to his focus and intensity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The moral of the story? How intense your workout is matters way more than how much time you spend lifting weights to build muscle.\u00a0\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Your_Training_Style\"><\/span><strong>5. Your Training Style<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Finally, the type of exercises and training style you choose will also have an effect on how much time you need to spend in the gym.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are two types of training styles; bodybuilding and powerlifting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodybuilding is focused on building muscle size while Powerlifting is focused on increasing strength. While both styles can be used to build muscle and strength, they require different approaches.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, bodybuilding focuses on compound exercises with moderate weight and higher rep ranges to exhaust the muscle. It requires a brief warm up and short rest periods in between sets. It can also be done more frequently as you&#8217;re not pushing yourself to the limit each time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, the workout length is shorter but the cumulative time spent in the gym per week may be longer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Powerlifting on the other hand is focused on heavy weight and low rep ranges to trigger muscle growth. It requires extensive warm ups and longer rest periods in between sets to ensure that you can lift as much weight as possible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also typically done less frequently since you&#8217;re pushing yourself to your limits each time. So, the individual workout length is longer but the cumulative time spent in the gym per week will be shorter.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/military-press-muscles-worked\/\"><i>How To Max Out The Military Press Muscles Worked<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Should_You_Workout_To_Build_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-47400 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207623-1024x576.png\" alt=\"how long should you workout to build muscle\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207623.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207623-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207623.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207623-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207623.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Make_The_Most_Of_Your_Time_In_The_Gym\"><\/span><strong>How To Make The Most Of Your Time In The Gym<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">With all that said, it\u2019s important to remember that how you spend your time in the gym is just as important as how much time you spend. We&#8217;ve discussed the importance of intensity and training style, but there are a few other things that you can do to get the most out of your time in the gym.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Hone_In_On_Your_Nutrition_and_Supplementation\"><\/span><strong>1. Hone In On Your Nutrition and Supplementation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">No matter how much you work out, if you&#8217;re not giving your body the fuel it needs to recover and build muscle, you won&#8217;t see much progress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nutrition is your foundation for building muscle and it&#8217;s important to make sure you&#8217;re eating enough of the right foods to fuel your workouts and recovery (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7909540\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On top of that, certain supplements can be helpful in aiding muscle growth and recovery, so make sure you do your research and find the best ones for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Recommendations for nutrition and supplementation can vary depending on your goals, but these general guidelines should help you get started:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat a balanced diet that includes lean protein, complex carbohydrates, healthy fats, and lots of fruits and vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for at least 1-1.5g of protein per pound of body weight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Supplement with creatine, BCAAs, and glutamine for better performance and recovery.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat the right amount of calories for your goals.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_Track_Your_Progress\"><\/span><strong>2. Track Your Progress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tracking your progress is important so that when you make a decision about how much time you spend in the gym, you have concrete evidence to back it up. There are several measures you can use to track your progress when lifting weights, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength:<\/b><span style=\"font-weight: 400;\"> How much weight you can lift\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscular endurance: <\/b><span style=\"font-weight: 400;\">How long you can hold a certain weight\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hypertrophy: <\/b><span style=\"font-weight: 400;\">How much muscle size you gain\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Speed of execution:<\/b><span style=\"font-weight: 400;\"> How fast you can move the weight\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>One Rep Max:<\/b><span style=\"font-weight: 400;\"> How much weight you can lift for one rep<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By tracking these measures, you can see how your workouts are progressing and determine when it&#8217;s time to make a change.<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Should_You_Workout_To_Build_Muscle\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Should_You_Workout_To_Build_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-47371 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Switch_Up_The_Intensity_Before_You_Switch_Up_The_Time\"><\/span><strong>3. Switch Up The Intensity Before You Switch Up The Time<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before you decide to add more time into your gym schedule, it&#8217;s important to try and maximize your current routine. That means really pushing yourself during each workout and making sure you&#8217;re challenging your muscles as much as possible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can increase your workout intensity by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding weight\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increasing reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shortening rest periods\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Doing more sets\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Utilizing drop sets or supersets\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Working out with a partner or trainer to push yourself<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Once you&#8217;ve hit your upper limit for intensity, then it might be time to consider adding more time into your gym schedule.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><strong>Frequently Asked Questions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_Long_Should_You_Workout_A_Day_To_Build_Muscle-2\"><\/span><strong>How Long Should You Workout A Day To Build Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The amount of time you spend in the gym each day will depend on your goals, but generally speaking, 45-60 minutes per day is enough for most people to build muscle.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_Working_Out_Every_Day_Bad\"><\/span><strong>Is Working Out Every Day Bad?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It can be, depending on the type of workouts you&#8217;re doing and how much rest you&#8217;re getting. It&#8217;s important to make sure you have enough rest in between workouts, and to only do intense workouts a few times per week.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Should_You_Workout_To_Build_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-47369 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639-1024x576.png\" alt=\"how long should you workout to build muscle\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_It_Better_To_Workout_For_Longer_Or_Shorter_Periods_Of_Time\"><\/span><strong>Is It Better To Workout For Longer Or Shorter Periods Of Time?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It will depend on your goals and how intense your workouts are, but generally it&#8217;s better to focus on quality over quantity. That means doing shorter, more intense workouts that are tailored to your goals and making sure you give your body enough time to recover in between.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Often_Should_You_Workout_To_Build_Muscle\"><\/span><strong>How Often Should You Workout To Build Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You should aim to work out 3-4 times a week, with at least one day of rest in between sessions. That will give your body time to rest and rebuild muscle. If you&#8217;re short on time, even 2 intense sessions per week can be enough.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Can_You_Build_Muscle_Lifting_3_Times_A_Week\"><\/span><strong>Can You Build Muscle Lifting 3 Times A Week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, it is possible to build muscle by lifting 3 times a week. With the right routine and nutrition, you can make significant progress in a relatively short period of time. Just make sure to push yourself in each workout and get enough rest to ensure you get the most out of each session.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Workout_Schedule_For_Building_Muscle\"><\/span><strong>What Is The Best Workout Schedule For Building Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best workout schedule for building muscle will depend on your goals and how much time you have to dedicate to the gym. Generally speaking, a split routine that includes a day for different muscle groups, e.g. chest, back, legs, etc., is best for maximizing muscle growth.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">How long you should workout to build muscle depends on various factors, such as your goals and current fitness level. Tracking your progress is important to ensure you&#8217;re making the most out of each workout and keeping your body challenged.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before you decide to increase the amount of time in your gym schedule, try increasing the intensity of your workouts and make sure you get enough rest in between sessions.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Should_You_Workout_To_Build_Muscle\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>To beginners, we like to say it like this; how much time you must spend in the gym is how much time you can spare. Any type of physical activity is beneficial and will have some sort of positive effect on your body, especially if you&#8217;re consistent with it.\u00a0No wonder the Centers for Disease Control [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":50585,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[125],"class_list":["post-50584","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Long Should You Workout To Build Muscle, According To Science? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HOW LONG SHOULD YOU WORKOUT TO BUILD MUSCLE? \u27a4 Find out the best way to maximize your workouts and increase your muscle size in this comprehensive guide.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Long Should You Workout To Build Muscle, According To Science?\" \/>\n<meta property=\"og:description\" content=\"\u2605 HOW LONG SHOULD YOU WORKOUT TO BUILD MUSCLE? \u27a4 Find out the best way to maximize your workouts and increase your muscle size in this comprehensive guide.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1033112254.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/40070545a378004abce13b4277b499b7\"},\"headline\":\"How Long Should You Workout To Build Muscle, According To Science?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/\"},\"wordCount\":2550,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1033112254.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">To beginners, we like to say it like this; how much time you must spend in the gym is how much time you can spare. Any type of physical activity is beneficial and will have some sort of positive effect on your body, especially if you're consistent with it.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">No wonder the Centers for Disease Control and Prevention has recommendations for minimum amounts of any physical activity for optimal health (<\/span><a href=\\\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm#:~:text=Physical%20activity%20is%20anything%20that,Physical%20Activity%20Guidelines%20for%20Americans.\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">That said, if you're looking for specific results, you will need to adjust your workouts and duration as needed. At the same time, you don't want to be in the gym for hours on end. You want to get the best results in the least amount of time possible, and that means finding the sweet spot for how long you should workout to build muscle. <\/span><span style=\\\"font-weight: 400;\\\">In this guide, we dive into the science behind how long you should work out to build muscle, explaining why working out for an hour or more isn't always the best way.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How Does Muscle Grow?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Muscle growth is a result of increased tension and metabolic stress on the <a href=\\\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/\\\">muscle fiber<\/a>. When you exercise, your muscles are exposed to mechanical tension which causes microtears in the muscle fiber. As your body repairs and rebuilds these fibers, they become stronger and larger to better handle increased tension.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Additionally, exercise leads to an increase in metabolic stress. This is caused by lactic acid buildup in the muscle cells during int ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/\",\"name\":\"How Long Should You Workout To Build Muscle, According To Science? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1033112254.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 HOW LONG SHOULD YOU WORKOUT TO BUILD MUSCLE? \u27a4 Find out the best way to maximize your workouts and increase your muscle size in this comprehensive guide.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1033112254.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1033112254.jpg\",\"width\":1000,\"height\":667},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/how-long-should-you-workout-to-build-muscle\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"How Long Should You Workout To Build Muscle, According To Science?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/40070545a378004abce13b4277b499b7\",\"name\":\"Eve Chalicha\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"caption\":\"Eve Chalicha\"},\"description\":\"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. 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Any type of physical activity is beneficial and will have some sort of positive effect on your body, especially if you're consistent with it.\u00a0<\/span><span style=\"font-weight: 400;\">No wonder the Centers for Disease Control and Prevention has recommendations for minimum amounts of any physical activity for optimal health (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm#:~:text=Physical%20activity%20is%20anything%20that,Physical%20Activity%20Guidelines%20for%20Americans.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">That said, if you're looking for specific results, you will need to adjust your workouts and duration as needed. At the same time, you don't want to be in the gym for hours on end. You want to get the best results in the least amount of time possible, and that means finding the sweet spot for how long you should workout to build muscle. <\/span><span style=\"font-weight: 400;\">In this guide, we dive into the science behind how long you should work out to build muscle, explaining why working out for an hour or more isn't always the best way.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>How Does Muscle Grow?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Muscle growth is a result of increased tension and metabolic stress on the <a href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/\">muscle fiber<\/a>. When you exercise, your muscles are exposed to mechanical tension which causes microtears in the muscle fiber. 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