Some would think the longer you work out the better and quicker results you will get. the opposite is actually true though and you will have negative effects if you are working out too long. especially when it comes to strength training as it can really stretch your hormones by raising your cortisol levels and stressing your nervous system.
So how long should your full-body workout last? From most of the research out there, it looks like between 45 to 60 minutes is optimal for not overtraining. With that being said there is no perfect amount of time to work out, this is the best range. The weight lifting program of your set, repetitions, and intensity also play a big factor in how long you can sustain a workout.
You definitely do not want to overtrain while doing a full-body workout or any kind of weight training as it can take more time for your body to recover. Especially if you are over 30 years of age it’s best to skip every other day so you can recover better.
Why you shouldn’t train too long
- Raises cortisol
- stresses your nervous system
- Decreases sleep quality
- Lower metabolism
After New Year’s with all the resolutions out there it’s easy for most I want to get out overdo it really push themselves tell me in that burning out in quitting.
Whether it is New Year’s Eve resolutions or just have some goals that you would like to obtain, your workout time could affect you negatively.
More is not always better and in this case, that is true. You should try to keep your workouts within the 45 to a 60-minute window to prevent diminishing results. Most research has shown this to be the most effective time length to train.
While you don’t want to under train once again it is important not to overtrain. This is why having a good program is crucial and factors into how long you should be weight training.
The main reason you should have taken me on training too hard for too long does just frying your nervous system in boosting the negative hormone cortisol. They should be a fine Balancing Act while strength training.
The proof behind overtraining
It is all of the negative symptoms that can occur. One of the best ways to tell if you are overtraining besides checking for symptoms is heart rate variability HRV.
Besides strength training or too much cardio, the body perceives Stress all the same way. so if you’re dealing with a lot of stress this could cause your nervous system to go haywire. And if you are overtraining on top of this, it’s just adding more stress to your body
When your nervous system is not working properly can have a release of cortisol and adrenaline causing me the fight or flight response. While these can be normal reactions if it is chronic or prolonged this is when you can experience the negative effects of training for too long.
How many Exercises are ina Full Body workout
I can’t state how much I love full-body training most of the time compared to most split training. Especially if you are a busy guy who doesn’t have much time like myself and who is looking for the “best bang for your buck!”
Here are some examples of how many full-body exercises there are
- Bench Press
- Squat
- Deadlift
- Barbell row
- Standing barbell shoulder press
Other exercises are beneficial but this needs to be the foundation of your training program. I wish I would’ve known this years ago but instead, I was just doing the latest flashy workouts from the fitness industry.
You will also see far quicker results from full-body training.
Benefits of full-body training
As mentioned previously, this type of workout is great for beginners. You will be training your whole body and making it stronger and preventing and weak undertrained areas.
Time-efficient training, I like the sound of that. You will not have to spend hours working out to get great results. Aim for 45-60 minutes for how long you should be training. It’s not the end of the world if you go over a little.
Full body workout is also simulating your movements throughout the day that you are already doing. This is a type of functional training.
Probably the biggest benefit is that your muscle groups are getting more trained frequently versus split training. This is CRUCIAL for natural lifters! As a natural weight lifter, we need to do some type of progressive overload for the best results.
How many times per week should I train
According to the latest research from the journal of Sports Medicine, to build muscle you need to train at least twice per week. Researchers looked at 10 studies that compared people who worked out once, twice or three times a time period of a couple of months.
And found that the minimum effective amount to build muscle from training is 2 times a week. It’s best to tarin full-body exercises 3-4 times a week max and no less than 2 times per week.
How many reps should I do as a beginner for full-body workouts
Doing a 5×5 is best for beginners or advanced lifters who have been off for a bit or recovering from an injury. I’m actually training back in a5x5 workout right now as I have been out for 2 months.
My wife and I just had our first baby and I haven’t been able to work out and got a bit of a dad bod from it. Never fear, a 5×5 will get me back to where I was.
I’ve been lifting for at least 15 years and missing 2 months has made me feel like a beginner again. So don’t sweat it if you are a beginner or starting to workout again from a hiatus. This program will be best for you.
A 5×5 workout is simply, 5 sets of 5 repetitions. You shouldn’t be focusing on lightweight because you will want to keep your intensity high without sacrificing your form.
It took me years to learn this that lifting with form and slow pace is the best for building muscle. It looks cool to try to lift as much weight as you can but that is a meat head way of training. You should focus on form first with with 60-70% of your one-rep max with a slow controlled speed. This allows you to concentrate on the muscle groups that are being worked
Final thoughts
It’s best to train a full-body workout at max 4 times a week and more realistically 3 times per week. At the minimum amount of training 2 times per week for results and maintenance. Whether you are a beginner or getting back into working out a 5×5 program will compound movements will be optimal.
Remember not to train for too long with high intensity because you can’t do both and will end up overtraining. Aim for 45-60 minutes per workout and get out.