How Long Does It Really Take to See Results from Your New Workout Routine?

Starting a new workout regimen is exciting, and many of us hope to see immediate results. Whether you’re aiming to shed a few pounds, build muscle, or fit into your favorite pair of jeans, the wait for noticeable changes can feel endless — especially if a friend or spouse seems to be getting faster results. But how long does it really take to see progress?

The speed at which you notice physical changes depends on several factors, including your body type, fitness level, and consistency. “How soon you’ll see changes really depends on the person, the type of exercise they’re doing, and how consistently they’re doing it,” says Angie Asche, a registered dietitian and founder of Eleat Sports Nutrition. “Give it at least two to four weeks to start seeing some progress.”

However, experts agree that visible changes usually take six to 12 weeks. According to Tina Fennelly, a certified personal trainer, it’s all about the variety of factors at play: age, sex, and metabolism, to name a few.

For example, men typically see results a bit quicker than women because they have more muscle mass and a higher metabolic rate. Muscle burns more calories, which means that men often use more energy even at rest.

While waiting for visible changes can be frustrating, don’t overlook the “invisible” benefits of exercise. Regular physical activity improves heart health, reduces the risk of type 2 diabetes, strengthens bones and muscles, and boosts cognitive function. Plus, exercise is linked to better sleep quality and can even reduce stress levels.

Interestingly, the benefits can show up right away. For example, improved blood flow from physical activity can lead to a reduction in blood pressure — and that can happen after just one workout session. “Blood pressure changes can even occur on the first day,” says Asche. “This is true whether you’re doing strength training, cardio, or a combination of both.”

If you’re eager to accelerate your progress, it’s definitely possible with a few tweaks to your routine. Asche recommends higher-intensity exercises, like running or high-intensity interval training (HIIT), which are more effective for body composition changes than lower-intensity activities like yoga.

Staying active throughout the day is another great way to boost your progress. Consider adding short, five-minute walking breaks every hour, standing while you work, or pacing during phone calls. These little bursts of activity can add up and help you burn extra calories.

Fennelly also suggests making small adjustments to your diet. Cutting back on your caloric intake by 250-500 calories per week can lead to an additional pound or half-pound of weight loss each week. Additionally, strength training will help you build lean muscle, which increases your resting metabolic rate — meaning your body burns more calories even when you’re not working out.

Food plays a crucial role in your fitness journey, especially if weight loss is your goal. Asche advises focusing on whole foods, which are minimally processed and packed with essential nutrients. Think fresh fruits, vegetables, eggs, legumes, nuts, and seeds. These foods are more satisfying, so you’re less likely to overeat, unlike heavily processed options.

Pairing your fitness routine with activities you enjoy, such as pickleball or biking, can also keep you motivated. “Find something fun to do outside of your workouts to stay active and engaged,” says Fennelly.

Even if your jeans aren’t quite fitting perfectly yet, don’t get discouraged. The greatest benefit of exercising might not be what you see in the mirror — it’s how you feel. “The biggest benefit from exercising is that it boosts your mood, especially if you’re prone to stress,” Fennelly says. Plus, regular exercise is the best thing you can do to increase your longevity.

As Asche puts it, “Increasing your longevity is the biggest reason to exercise, even more so than losing a little bit of fat.” So, hang in there — with time and consistency, you’ll see the results you’re working toward, both inside and out.