How long should a workout be?
An effective strength workout typically lasts 45 to 75 minutes. Session length depends on the volume per workout and your chosen rest intervals — there is no hard upper limit.
What actually determines workout length
The length of a workout comes down primarily to the number of working sets and the rest between them. In a controlled study, Schoenfeld et al. (2016) showed that three-minute rest intervals between sets produce greater hypertrophy than one-minute rests, because performance quality per set stays higher.
The cortisol myth
The claim that workouts over 60 minutes are counterproductive because of a cortisol spike has no scientific backing. McGuigan et al. (2004) did observe elevated cortisol levels after intense training, but found no causal link to reduced muscle growth over time.
| Type | Duration |
|---|---|
| Full body | 60–75 min |
| Split (upper/lower) | 45–60 min |
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- Schoenfeld, B. J., et al. (2016). Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res, 30(7). PubMed
- McGuigan, M. R., et al. (2004). Salivary cortisol responses and perceived exertion during high intensity and low intensity bouts of resistance exercise. J Sports Sci Med, 3(1). PubMed