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How Long Should Your Workouts Be? (45, 60, or 90 min)

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Rating: 4.5; Vote: 2

And not only will I provide my personal suggestions, but I'll also go over exactly what the scientific research has to say on this topic. So let's start first with the very common belief that you should never exceed hour-long workouts and preferably even keep your workouts under 45 minutes. This idea is mostly based around what happens to hormones like testosterone, growth hormone, and cortisol during exercise. When you start working out your body will respond by naturally boosting testosterone levels and the theory is that this boost is supposed to help improve our performance, help us build muscle to a greater degree, and it's also supposed to help us burn more fat. So far so good, however, the idea is that after around 45 minutes your Cortisol levels will start rising while your testosterone levels start dropping putting your body into a catabolic mode where you're more likely to breakdown muscle tissue for energy, and store more body fat. So exercising past the 45-minute mark was always thought to be at best a waste of time and at worst something that could undo all your hard work at the gym. Now, is there any truth to this? Well, there have been a couple studies that looked at this topic directly and one of the first ones was a small study back in 2001 that involved a small sample size of only 16 men. The researchers divided these men into two groups. One group only trained one arm for 9 weeks. While the other group trained their arm the same way, but also included 8 sets of Legs at the end of their arm workouts, to stimulate more testosterone and growth hormone to be released. Sure enough, after each workout, blood tests showed that the group that also trained their legs experienced higher spikes in testosterone and growth hormone levels. And At the end of the 9 weeks, the group that worked both their Arm and legs increased their strength in their trained arm by a whopping 37 percent while the group that only worked their arm without training their legs increased their arm strength by only 9 percent. So this study clearly showed that you should ideally limit your workout length to that first 45 minutes while testosterone and growth hormone is elevated since in this study it led to more gains. or did it. Well, it actually turns out the study was flawed. The participants in the leg's and arms group started off 20 to 25 percent weaker than the participants in the arm only group, giving them the opportunity to take greater advantage of newbie gains leading to a greater change in their strength levels throughout the study. (1) So it was ultimately inconclusive References in the video 1. Acute changes in anabolic hormones while training seem to increase strength but: due to the initial difference in isometric strength caution must be taken with the interpretation of this 2. exposure of loaded muscle to acute exercise-induced elevations in endogenous anabolic hormones enhances neither muscle hypertrophy nor strength with resistance training in young men 3. exercise-induced systemic hormonal responses of cortisol and GH are weakly correlated with resistance training-induced changes in fibre CSA and 4. What seems relatively clear from the literature is that ifa relationship does in fact exist between acute systemicfactors and muscle growth, the overall magnitude of theeffect would be fairly
Date: 2021-12-23

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Comments and reviews: 9

F-NIX
here is my gestion I did 200 waight lifts and after that like a 1: 30 later I did 100 push ups. Bud afther 2 days I have problem douing 10 reps for push ups and 20 reps for arms. ? what could be the reason that my body is working less whne I see a gain in muscle and gain in power yeet I am not preforming as mutch as I could?
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MyFindsForYou
Is 60 min alright everyday in the GYM im 13. Couse my Gym allows me to only allows me to be there for 60 mins couse for other times theres alot of people. And before covid i used to go for 6 hours but after 14 days the gym closed couse of covid. And now when i go they say i can only go for 60 mins.
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Poly
I usually workout from 1 and a half to 2 hours. But it depends on my split for that day. I know my chest/tri are usually 1 hr and 30 minutes. But Legs are def 2 hours. I literally squat for a solid hour lol then do the rest of Leg workouts for the other our. I've been enjoying squatting a lot recently.
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Jason
Not to nit pick, but I felt the studies were poorly explained. It only seem to explain the difference between people who worked their legs or didn't. Not whether they exceeded 45 minutes.
I'm not saying that the study didn't cover this point, only that it wasn't properly explained.
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Gravity
Hope you guys enjoy this video. To clarify further I DO NOT say that 45 min is the best workout length at any point of the video. Before commenting please make sure you at least skim through the video. As always thanks for tuning in!
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Niladri
If u train each muscle group with 2 exercise for each muscle then how would u finish within 45 mins. People who discovered this 45 mins rule r either superhuman or have never done weight/ CrossFit training before
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Air_strike96
So I usually spend 30 minutes however, I dont really rest. Say like I do a set of hammer curls then work do a set of overhead tricep extensions in between the hammer curl sets. Is this okay?
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John
I try to aim for 75 minutes at the gym which includes warm up/ cool down. I also practice lacrosse for about a half hour and I have a team sports class at school where I get even more cardio lmao
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Giovanni
I've been working out for at least 3hrs a day for a year now with 30sec to 3mins rest between sets. And I still see significant growth until now I'm pure natural. 209lbs, 5'7, 8% bodyfat.
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