How long before you see the results of your new workout routine

There are few initiatives as exciting as starting a new workout routine, and few disappointments as crushing as realizing that your body goals lie farther than a few bicep curls away.  

More than a stereotypical New Year's resolution, making a new workout habit is a cornerstone of any body or self-improvement planning. Whether you’re looking to bulk up, slim down, tone up what’s already there or improve your overall health, you can never go wrong by breaking a sweat.  

Contrary to what some might tell you, real improvements take time and consistency before you see major benefits. That initial lack of visible progress can be discouraging, but knowing what to expect can help you stay motivated. Read on for a breakdown of how long you should expect to wait before seeing those gains come to life.  

Fitness essentials 

Unfortunately, there is no simple ‘one-size-fits-all’ answer about how long it will take for your fitness routine to start showing its effects. Factors like age, sex, diet, genetics and even your metabolic rate dictate how easily you can shed pounds and pack on muscle.  

Most experts agree that you should see results within one to three months, but this can vary greatly, with some seeing a difference in just a handful of weeks. 

Some factors, like your age or genetics, are outside your control. Men generally have a higher metabolic rate than women and gain muscle faster, while young people recover more quickly from workouts and can lose weight more easily.  

Other factors, like the intensity of your workouts and the structure of your diet, are within your control and can affect the speed of your transformation.  

Watch what you eat

No matter how hard we train, it will always be just one part of a two-step solution. Eating nutritious food is essential for shaping our bodies and maintaining our health.  

Luckily, getting the ingredients to cook a healthy diet is easier than you might think. Focus on whole foods, avoid anything processed, and reduce the amount of unhealthy fats you consume. As obvious as it may sound, proteins, fruits, and vegetables are your friends.  

How you want to shape your specific diet can again vary depending on your intention. If you’re trying to lose weight, focus on a healthy caloric deficit that still gets you all your essential nutrients. If you’re trying to gain muscle, focus on proteins while avoiding the temptation of processed foods and the infamous ‘dirty bulk’. If you just want to improve your overall health, make some intricate cuts to fried and processed foods while focusing on more organic alternatives.  

Best types of exercise to see quicker results 

If you’re looking to speed up your gains outside of the kitchen, you’ll need to increase the intensity and efficacy of your workouts.  

For those looking to build visible muscles, a tailored workout plan that targets specific muscle groups on particular days can help them achieve their goals much faster.  

Or if you’re looking to lose a few pounds, focus on high-intensity cardio. For those with busier schedules, incorporating brisk walks into your daily routine can make more of a difference than you think when paired with the proper diet.  

Sculpting your dream body might take longer than you think, but health is more than skin deep. Easy as it can be to focus on the physical, many positive benefits come in the minutes and hours after a workout. A solid gym session can decrease your blood pressure, increase your body’s oxygen delivery, boost your metabolism and give you a major advantage in managing stress or depression by releasing endorphins.  

Looking to get that gym routine finally started?  

CAA Members get the first three months free when signing up for a one-year fitness plan at all participating Anytime Fitness Canada locations.