In this blog post, I'll discuss the benefits and challenges of different length fitness programs, as well as which length program is most likely to result in long-term program adherence. I'll also provide other considerations to keep in mind when choosing a fitness program.
Introduction:
As a fitness trainer, I've helped hundreds of people achieve their fitness goals. But one of the most common questions I get is, "How long should my fitness program be?"
There is no one-size-fits-all answer to this question, as the best length fitness program will vary depending on your individual needs and goals. However, in this blog post, I will discuss the benefits and challenges of different length fitness programs, as well as which length program is most likely to result in long-term program adherence. I will also provide other considerations to keep in mind when choosing a fitness program.
Benefits of different length fitness programs
At AMRAP Antics we have developed a 4 Week CrossFit Program, multiple 8 Week Fitness Programs and a 12 Week Functional Fitness Program but which are the best for your goals?
4-week programs:
Pros:
Short and easy to stick with
Can see results quickly
Good for people who are new to fitness or who have limited time
Can be a good way to get started on a fitness journey before transitioning to a longer program
Cons:
May not be enough time to see significant results, especially for muscle building
Can be challenging to see progress if you're not used to working out regularly
May lead to plateaus more quickly
8-week programs:
Pros:
Good balance of length and results
Can see significant improvements in fitness and muscle tone
More manageable than a 12-week program, especially for people who are new to fitness
Less likely to lead to boredom
Cons:
May be challenging to stick with if you're not used to working out regularly
May not be enough time to see significant results in some areas of fitness, such as muscle building
12-week programs:
Pros:
Gives you enough time to see significant results in all areas of fitness, including muscle building, strength, and cardiovascular health
Allows for more gradual progression and reduces the risk of injury
More time to learn and master proper form
More time to develop a fitness routine that you can stick with long-term
Cons:
Can be challenging to stick with, especially if you're new to fitness
May lead to boredom if the program is not well-designed
More expensive than shorter programs
Requires a greater time commitment
Challenges of different length fitness programs
4-week programs:
May not be enough time to see significant results, especially for muscle building: It takes time for the body to adapt to new training stimuli and build muscle. Four weeks may not be enough time to see significant results, especially for people who are new to fitness or who have a hard time gaining muscle.
Can be challenging to see progress if you're not used to working out regularly: If you're new to fitness, it may be difficult to see progress in a 4-week program. This is because your body is still adapting to the new demands of exercise.
May lead to plateaus more quickly: Plateaus occur when your body stops responding to your current training routine. This is more likely to happen in a shorter program, as your body will adapt to the routine more quickly.
8-week programs:
May be challenging to stick with if you're not used to working out regularly: If you're new to fitness, it may be challenging to stick with an 8-week program. This is because your body will be under more stress and you may experience more soreness.
May not be enough time to see significant results in some areas of fitness, such as muscle building: Eight weeks may be enough time to see significant improvements in fitness and muscle tone, but it may not be enough time to see significant results in areas such as muscle building.
12-week programs:
Can be challenging to stick with, especially if you're new to fitness: Twelve weeks is a long time, especially if you're new to fitness. It can be difficult to stay motivated and on track for the entire program.
May lead to boredom if the program is not well-designed: If your program is repetitive or not challenging enough, you may become bored and less likely to stick with it.
More expensive than shorter programs: Twelve-week programs are typically more expensive than shorter programs.
Requires a greater time commitment: Twelve-week programs require a greater time commitment than shorter programs. You will need to be able to work out regularly for 12 weeks in order to see results.
Tips for Overcoming the Challenges of Different Length Fitness Programs
4-week programs:
Choose a program that is challenging but achievable.
Be consistent with your workouts.
Listen to your body and take rest days when needed.
Set realistic goals.
8-week programs:
Find a program that you enjoy.
Set realistic goals.
Gradually increase the intensity and duration of your workouts over time.
Listen to your body and take rest days when needed.
12-week programs:
Choose a program that you enjoy and that is challenging enough.
Set realistic goals.
Gradually increase the intensity and duration of your workouts over time.
Find a workout buddy or join a fitness class
Fitness Program adherence
Research has shown that 8-week fitness programs are most likely to result in long-term program adherence. This is likely because 8-week programs are long enough to see significant results, but not so long that they become too challenging or boring.
Other considerations
Cost: Different length fitness programs can vary in cost. For example, a 12-week program is typically more expensive than a 4-week program.
Time commitment: Different length fitness programs require different time commitments. For example, a 4-week program may only require 3 workouts per week, while a 12-week program may require 4-5 workouts per week.
Fitness goals: Consider your specific fitness goals when choosing a length fitness program. For example, if you are new to fitness, you may want to start with a shorter program, such as a 4-week program. If you are looking to build muscle, you may want to choose a longer program, such as an 8-week or 12-week program.
Nutrition & Recovery: Don't forget that a large part of seeing results is making sure your nutrition is on point. Ensuring you have nutrient dense meals prioritising carbs and protein depending on your goals. Check out our athlete nutrition guide here.
Conclusion
The best length fitness program for you will depend on your individual needs and goals. However, if you are looking for a program that is most likely to result in long-term adherence, I recommend an 8-week program.
Additional tips for choosing a fitness program:
Find a program that is enjoyable and challenging. If you don't enjoy your program, you are less likely to stick with it.
Choose a program that is realistic for your fitness level and time constraints.
Find a program that is created by a qualified fitness professional.
Consider working with a personal trainer to help you develop and implement a personalised fitness program.
