We’re a notoriously impatient species. We (often unknowingly) chase immediate gratification and expect efficiency in all areas of our lives – including fitness. 

It’s not our fault – most of us grew up around misleading headlines and doctored images that made building fitness seem like something you can do in your sleep. False promises of immediate muscle growth upon performing some secret seven-minute workout led us to believe that achieving our wellbeing goals – whether building strength or achieving a faster running pace – should be a fairly quick endeavour. 

Realising the hard way that these things (depending on the goal) can take a lot of time and effort is what causes so many to pull the plug on their plans before they’ve achieved what they set out to.

Most gym-based strength training plans are between four and 12 weeks long, and many are programmed to help you reach a goal either during this phase or in a new phase that follows (if your goal is to do 10 unassisted pull-ups in a row but you haven’t yet managed one, it’s going to take you more than one four-week training plan to achieve it, for instance).

Eight weeks may sound like quite a lot when you’re super-keen to reach your goal, but you should see lots of progress on your way to achieving the end result – including in the first 30 days of following a programme.

Following a balanced gym-based program for 30 days can lead to several positive results, says personal trainer Aimee Victoria Long, although the extent of these outcomes “can vary depending on individual factors and the effort” put into the programme.

Some of the potential results include:

1. Strength gains

“A well-designed strength training programme can lead to increased muscle strength and improved muscular endurance,” says Long. “Over 30 days, you may notice improvements in your ability to lift heavier weights, perform more repetitions or maintain proper form for extended periods.”

2. Body composition changes

Regular resistance training combined with proper nutrition can help build lean muscle mass. “Although significant changes may not be noticeable in just 30 days, you may observe some changes in body composition, such as increased muscle tone,” Long says.

3. Cardiovascular fitness improvement

If your gym-based programme includes cardiovascular exercises, such as running, cycling or rowing, consistent training for 30 days can enhance your cardiovascular fitness, Long says. “You may experience improved endurance, increased stamina, and enhanced oxygen utilisation during physical activities.”

4. Mental wellbeing

Engaging in regular physical activity, including gym-based exercise, has positive effects on mental health. “After 30 days, you may notice increased feelings of wellbeing, reduced stress levels, improved mood and enhanced cognitive function,” says Long. “Exercise releases endorphins, which can contribute to an overall positive mental state.”

It depends on the goal, plus other factors including your availability and fitness level. If the goal is to build strength, Long recommends a programme duration of eight to 12 weeks for five key reasons.

1. Progressive overload

“Building strength involves gradually increasing the intensity of exercises over time,” Long says. “A programme of eight to 12 weeks allows for progressive overload, where you can consistently challenge your muscles by increasing weights, repetitions or difficulty of exercises.”

2. Adaptation

The body needs time to adapt to new stimuli. “By following a programme for several weeks, you allow your body to adjust and become more efficient in recruiting muscle fibres, improving muscle strength and enhancing neural adaptations.”

3. Goal setting

An eight to 12-week window provides a defined timeline for setting and achieving specific strength goals. “It helps to create focused targets, measure progress and adjust the program accordingly,” says Long.

4. Injury prevention

A programme with an appropriate time frame allows for proper recovery and therefore reduces the risk of injury. “Overtraining or rushing progress by having an excessively long programme can increase the risk of injuries and hinder strength gains,” says Long.

5. Consistency and habit formation

By committing to a programme for a specific duration, you develop consistency and establish exercise as a regular habit, Long explains. “The longer duration also provides an opportunity to build discipline and maintain motivation.”

If you’re looking for a fitness boost in the next 30 days, there are a few things to consider which, when applied, will help you to start seeing results.

1. Session frequency

Long recommends aiming for at least four or five gym sessions per week. “This frequency allows for adequate recovery while providing consistent training stimulus. Rest days should be included to give the body time to repair and adapt.”

2. Workout breakdown

Include a mix of strength training and cardiovascular exercises. “Ideally, aim for two to three strength training sessions per week and two to three cardiovascular sessions,” Long advises. “This balance helps improve strength, build muscle, and enhance cardiovascular fitness.”

If you want to reap the maximum benefits from your training sessions, you’ll want to ensure each of your sessions incorporates a mix of the following components: 

1. Warm-up

“Begin each session with a dynamic warm-up to increase blood flow, activate muscles and prevent injuries,” says Long.

2. Strength training

Focus on compound exercises that recruit multiple muscle groups, such as squats, deadlifts and bench presses. “Incorporate progressive overload by increasing weights or repetitions each week,” says Long.

3. Cardiovascular training

High-intensity interval training (HIIT) can help you to increase your cardiovascular. Long recommends alternating short, intense bursts of exercise with recovery periods as an effective approach.

4. Circuit training

“Combine strength and cardio exercises into circuits to keep the heart rate elevated,” Long suggests.

5. Supersets

Increase training volume by pairing two exercises that work different muscle groups.

6. Active recovery

“Use active recovery periods by performing low-intensity exercises or stretching between strength sets to keep the heart rate up and make efficient use of time,” says Long.

To see results from training in the gym, you’ll need to make some changes to your habits outside of the gym, too. The areas to focus on include: 

1. Nutrition

“Focus on a balanced diet with adequate protein, complex carbohydrates, healthy fats and plenty of vegetables to support recovery and fuel workouts,” Long advises.

2. Hydration

Stay hydrated throughout the day and especially during workouts.

3. Rest and recovery

“Ensure proper sleep and rest to allow the body to repair and adapt to training stress,” Long says.

4. Live an active life

Incorporate physical activity into daily routines by walking or cycling to destinations as often as possible.

Image: Getty