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How long should you train? The optimal duration!

Strength training is a significant component of a healthy lifestyle and achieving fitness-related goals. The duration of the training is an important factor in the effectiveness of your units. In this comprehensive article, we explore the optimal duration of strength training sessions and how various factors influence this.

Meaning of training duration:

The time you spend in the gym can have a direct impact on your progress and recovery. A session that is too short could be inadequate, while a session that is too long may lead to fatigue and overtraining.

Factors influencing the training duration:

Various elements can influence the ideal training time:

  • Experience Level: Beginners might achieve effective results with shorter workouts, while experienced athletes might need longer sessions to maintain the same intensity.
  • Training goals: The goals of the training, be it building muscle, increasing strength or endurance, can greatly influence the duration of the training.
  • Intensity and Volume: High-intensity training may require shorter sessions, while lower intensities allow for longer training periods.

Short vs. Long: Pros and Cons:

  • Short sessions: focus on high intensity, less fatigue. Efficiently performing fewer exercises in less time, but may be insufficient to train all muscle groups.
  • Long sessions: Allow for more exercises and more thorough work on the muscles, but also carry the risk of exhaustion and overtraining.

Guidelines for training duration according to training goals:

  • Muscle building: Recommended training duration is between 45-75 minutes to achieve optimal hypertrophy.
  • Strength training: Shorter but more intense workouts of around 30-45 minutes could be effective for increasing maximum strength.
  • Endurance training: Long training sessions of 60 minutes or more may be suitable for developing endurance.

Strategies to optimize training duration:

  • Efficiency in training: Planning and structuring training in advance can make effective use of time.
  • Supersets and circuit training: Combining exercises allows you to get more work done in less time.
  • Break management: Optimizing breaks between sets to increase training effectiveness.

Individual adjustments and flexibility:

There is no universal rule for training duration. It's important to listen to your body and adjust exercise time to your own needs. Regularly reviewing and adjusting training duration based on your progress is crucial.


The optimal training duration is not a fixed value, but an individual decision. It's important to test different training times and choose the one that best suits your goals, needs and lifestyle. Flexibility and adaptation are crucial to getting the most out of your strength training.

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