A common and logical question for people who have started their fitness journey is ‘How long does it take to see results?’ After all, if you are putting in the work, it is presumably because you want to look better (among other things). At the basic level, there is a subjective answer and an objective answer.
The subjective answer is that some results should start showing within weeks if someone was previously sedentary and not working out at all. The muscles you have been working out will start to grow as long as you are eating sufficient protein in conjunction with resistance training. How much muscle grows depends on the individual’s genetics, how hard they have been working at weightlifting, and various other factors.
Additionally, for folks doing cardio and eating a calorie deficit diet after not doing so, they should notice weight loss to some degree after a handful of disciplined weeks. How much weight is lost, and how it affects a person’s body visually, depends on the individual. A lot of what constitutes ‘seeing results’ is subjective.
With all of that being said, there is some objective research and professional advice that people can consider. A study was conducted in 2012 by the Department of Exercise Science at Quincy College in Massachusetts which examined this topic.
“Ten weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg.” the study determined. That doesn’t mean that it will be exactly those numbers for every person every time, but the study’s findings do provide some context.
“Beginners will usually experience results sooner than more advanced athletes because both their baseline level of fitness and training age [how long you’ve been working out] is lower,” Kurt Ellis, C.S.C.S., owner and coach at Beyond Numbers Performance, told Men’s Health. “typically you can see tangible changes – whether it be body composition, change in resting heart rate, etc. – within two to six weeks.”
“My [clients] generally see initial changes within four to six weeks, and actual results within eight to 12 weeks,” Danyele Wilson, CPT, trainer for the app EvolveYou, previously told Women’s Health Magazine.
“If you’re trying to measure weight loss through waist circumference or body fat percentages, generally wait eight to 12 weeks to notice a difference, or even upwards of 16 weeks.” Jason Machowsky, RD, CSCS, a sports dietitian and clinical exercise physiologist, told Women’s Health.
Seeing visual physical results is arguably the number one motivator for people who are working out. A lack of seeing results can be deflating while seeing meaningful results can help fuel the motivational fire. My advice is to be patient. Just as Rome wasn’t built in a day, neither is a major change in your physical appearance from pursuing a fitness journey.
Keep your expectations realistic and don’t compare yourself to other people. Rather, only compare yourself to who you were and how you looked when you started your fitness journey. Trust the process and value progress over perfection. Stay disciplined, put in the work and sacrifice, and don’t give up!
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Disclaimer: The contents of this article and this website are not meant to substitute for the professional advice of a doctor, nutritionist, and/or certified personal trainer. This content is provided as an educational tool to help people on their fitness journeys. While we strive to research topics as much as possible and provide useful and accurate information to the best of our abilities, we also strongly recommend talking to your doctor, nutritionist, and/or certified personal trainer before starting any workout, therapeutic, or nutritional regimen, as each individual’s needs and situations vary depending on the person.