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When you start training in the gym or have a new exercise routine, you expect to see results as soon as possible. Keeping success in mind can help you stay motivated on days when you lack energy. But you must keep in mind that each person and physical progress is different. However, if you do the proper training and follow a healthy diet, you will see progress in weeks.
If you have never done consistent physical activity in your life, you will find it very easy to see changes in the first 2 weeks, because you will notice an improvement in aerobic capacity and general physical condition. You will notice that you fatigue less, it will be less difficult to breathe during exercise, and you will recover more quickly. In addition, your level of body fat will start to decrease progressively, your posture will improve, and you will begin to gain muscle mass.
While determination is the first and perhaps the most important step, once you have achieved this progress it is time to face another great challenge: understanding how long it takes to see results from the gym.
How Long Does It Take to See Gym Results?
Each achievement is different, and this is due to different factors such as age, size, gender, the activities you perform during the day, the intensity of your training, and your willpower. Starting to engage in physical activity not only brings progress in your physical appearance but also your body and mental state. Below, we explain some progress you will notice in the first month of training.
Results in Four Weeks of Training
After approximately four weeks of training, your body will have adapted to the exercise, and you will be able to perform more intense exercises or exercises with heavier loads, noticing less effort and discomfort. Your aerobic capacity will continue to improve, and you will start to notice an increase in muscle mass.
During this period, you will not only notice physical improvement but also psychological improvement. You will be more motivated, and exercise will become a method of relaxation that helps you disconnect from your problems and even sleep better.
Results in Six Weeks of Training
During the first month of training, you will experience significant internal and psychological changes. However, the major results will begin to appear around the sixth week of training. This will be the moment when the physical changes become more visible, and those around you will start to clearly see the results.
From the 2-3 Month Mark
From 2-3 months of training, the improvement in body composition will be evident, and you will set new and more specific goals. If after this period the results are not evident, it is time to reflect and see why your training plan is not working.
What Factors Slow Down My Progress in the Gym?
Engaging in sports is not the key to achieving the body of your dreams or improving your physical condition. It is also important to have a healthy and balanced diet in line with your sports goals. If your diet is not properly planned, it will be very difficult to achieve changes in the short or long term.
Remember that the protein intake in the diet of an athlete should be higher than that of a sedentary person, as proteins are key to building muscle and recovering after exercise. Additionally, you should avoid excessive consumption of foods high in fat, sugar, preservatives, and alcoholic beverages, as they can hinder your physical progress.
Why Is It Important to Exercise?
Engaging in regular and appropriate physical activity reduces the risk of many noncommunicable diseases and disorders, such as hypertension, coronary heart disease, stroke, diabetes, breast and colon cancer, and depression.
According to official data from the World Health Organization (WHO), people with insufficient physical activity have a risk of death 20% to 30% higher compared to individuals who achieve a sufficient level of physical activity.