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How long should a workout be and what exercises should you choose?

Denver Personal Trainer

At AC Driven Personal Training we understand that finding the right balance between workout duration and exercise variety can be challenging, especially if you exercise occasionally and are unsure about the most effective approach. In this blog, we'll provide you with a simple yet efficient workout formula. By following these guidelines, you can optimize your workouts and achieve your fitness goals while enjoying the support and expertise of our personal trainers.


Determining the Ideal Workout Duration:

  • Frequency: Aim for a minimum of 3 to 4 workout sessions per week. Consistency is key to seeing progress and maintaining your fitness level.

  • Duration: Each workout session should last around 45 to 60 minutes. This timeframe strikes the right balance between intensity and avoiding overexertion.

Structuring Your Workout:

  • Warm-up: Spend 5 to 8 minutes on dynamic stretches and light cardio to prepare your muscles and prevent injuries.

  • Main Workout: Allocate 30 to 45 minutes for the primary exercises, which should focus on strength training and functional movements.

  • Cool-down: Reserve 5 to 8 minutes for static stretches and controlled breathing to promote recovery and flexibility.

Exercise Selection:

  • Compound Movements: Prioritize compound exercises that engage multiple muscle groups, such as squats, deadlifts, lunges, bench presses, and overhead presses. These exercises provide a greater overall stimulus and help you burn more calories.

  • Resistance Training: Include 3 to 4 sets of 8 to 12 repetitions for each exercise. This rep range promotes muscle growth and strength development without leading to excessive fatigue.

  • Cardiovascular Training: Integrate 10 to 15 minutes of moderate-intensity cardio, such as jogging, cycling, or rowing, to improve cardiovascular health and endurance.

Listen to Your Body:

  • Pay attention to your body's signals during the workout. If you feel overly fatigued or experience pain, don't hesitate to scale back or modify the exercises accordingly.

  • Adequate Rest: Allow at least one rest day between intense workout sessions to allow your muscles to recover and prevent burnout.

Seek Professional Guidance:

  • Enlist the expertise of our personal trainers: Our trainers will personalize your workout routine, track your progress, and provide valuable guidance to ensure you reach your fitness goals safely and effectively.

  • Form and Technique: Proper form is crucial to prevent injuries and maximize results. Our trainers will ensure you perform exercises correctly and make necessary adjustments to your form.


Denver Personal Trainer

Embarking on a fitness journey can be both exciting and challenging, but with the right guidance and structure, you can achieve outstanding results. By following the workout duration and exercise recommendations outlined in this blog, you'll be well on your way to becoming a fitter and healthier version of yourself. At our personal training studio, we're committed to supporting you every step of the way and helping you unleash your full potential. Let's embark on this fitness journey together and turn your occasional workouts into transformative experiences!

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