How long do you need to spend in the gym to get strong? Less than you think

"Exercise physiologist David Behm says often when he talks to people about resistance training they seem to think they'd need hours in the gym to get results, working through rows of machines targeting each muscle. "They're like 'my God, I'm going to be in there for an hour and a half or longer," says Behm, a professor at Memorial University of Newfoundland in Canada."

"The evidence shows you can make real gains in strength and muscle with as little as one or two quick workouts a week depending on the approach, you might be able to get away with as little as a half hour in the gym (or even less). Want to start strength training? Sign up for our special email series and learn how to start a muscle-building routine, no matter what shape you're in."

Building strength and muscle yields large health and longevity benefits, yet many Americans avoid weightlifting because they believe it requires excessive time. Real gains can be achieved with minimal training frequency: one or two brief workouts per week can produce meaningful progress depending on approach. Beginners can start with a single weekly session for the first three months, using a handful of multi-joint compound exercises. Examples include squats, deadlifts, bench presses, rows, and overhead presses or machine alternatives. Begin with one set of about 6 to 15 repetitions per movement and increase frequency or volume later to continue progress. Short sessions of around half an hour can suffice.

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