How Long to Feel the Differences From Exercising

Regular exercise is one of the best things you can do for yourself to look and feel great. The health benefits of being active are many, including a reduced risk of metabolic diseases, positive changes in body composition, increased energy, enhanced mood and an overall improved sense of well-being. But how long should you expect to wait before beginning to feel a difference from exercise? A few variables, including your starting fitness level, workout frequency and duration will affect this answer.

  1. Improvement in Strength

    • When you begin a resistance-training program, you may feel improvements in strength within the first few weeks. These changes are most likely due to neural changes, not actual muscle development. When you work out, your muscles become better at recruiting more motor units during contraction, resulting in an increase in strength. The rate of strength improvement from actual muscle growth is more difficult to determine because diet, training frequency, workout intensity and current fitness level all play an important role in how quickly your body responds to resistance training. For example, a beginner who trains five days a week at moderate to intense levels, while following a clean diet rich in muscle-building protein, could expect to add about 1 to 1.5 percent of total body weight in lean muscle each month.

    Mood Enhancement

    • Exercise is an effective tool for improving your mood and decreasing stress. Unlike some of the physical benefits of exercise, which can take months to notice, the mental and emotional benefits of activity are almost instant. Physical activity helps exercisers feel better by stimulating the production of feel-good endorphins. According to Michael Otto, PhD, a psychology professor at Boston University, most people experience a mood-enhancing effect after just five minutes of moderately intense exercise. Other benefits, such as improvements in depression and anxiety, may take longer to experience.

    Body Composition Improvements

    • Both resistance training and cardiovascular exercise are helpful in improving body composition. Cardio helps the body burn calories which can lead to fat burning, while resistance training builds muscle and helps elevate an individual's resting metabolic rate. A daily 500-calorie deficit created from exercise and diet can help you lose about a pound of fat per week. You may notice changes in your body composition in the first few weeks of an exercise program. Exercise can help you feel stronger and more energetic in just a few days. Have a fitness professional measure your body fat percentage each month if you're interested in tracking body composition improvements.

    How Much Do You Need?

    • The American College of Sports Medicine recommends that adults get at least 150 minutes of moderately intense exercise each week to reduce the risks of developing certain diseases, improve aerobic and anaerobic strength and increase your sense of well-being. Doing 150 minutes of physical activity each week seems to be the key volume needed to improve health -- and doing more may not necessarily produce additional benefits.

    A Word of Caution

    • Always talk with your doctor before beginning or changing your exercise plan. Although exercise can be very helpful in the prevention and management of some diseases and disorders, it's not a replacement for medical care.