How Long Does it Take to Get in Shape?

Medically Reviewed by:Jessica Raymond, FNP

Written by: Our Editorial Team

Last updated: 02/27/2024

How Long Does it Take to Get in Shape?

Deciding to get in shape is step one toward building a healthier, happier, more sustainable life. Don’t be afraid to take the leap! But how long will it take? That depends. 

Getting in shape is a long-term investment in yourself. Results don’t happen overnight, over a week, or even a month. Think of it as a long, productive journey, not a quick weekend trip. 

Plus, fitness isn’t a one-size-fits-all formula. Everyone has different goals, priorities, limitations, and starting points. With that, everyone’s timeline will be different, too. As Alex Hormozi says best, “Don’t measure your success on the wrong timeline.”

First, begin with the understanding that comparison is the thief of joy. Focus on your victories and progress, and stay positive and realistic. The timeline should be the least of your worries, as with weight loss, slow and steady does win the race. Sustain your goals with proper accountability and commitment, and consider investing in resources that will help you maintain them—like a coach.

Here’s what to expect on your fitness journey, how to be realistic with your expectations, and, most importantly, why it’s all worth it.

What Does “In Shape” Really Mean?

Getting in shape universally means improving one’s physical condition in some manner. Formally, being in shape refers to conducting regular physical activities with optimal strength and performance while managing stress and fatigue. 

Fitness goals usually involve weight loss, muscle growth, and increased cardiovascular performance/endurance. 

Weight Loss: If getting in shape means shedding pounds, you’re likely focusing on a critical combination of calorie intake and exercise to ensure you’re in a caloric deficit. 

Muscle Growth: Increased muscle mass will require increased calorie and protein intake and consistent progressions in weight lifted in each muscle group.

Improved Cardiovascular Performance: To enhance cardiovascular health, prioritize maximizing sleep quality, minimizing stress, exercising regularly, and eating clean foods. It sounds simple, but significant commitment and balance are required.

With each of these common fitness goals in mind, your end goal, plan, and discipline will determine how long it takes you to get fit. 

Factors in Your Fitness Timeline

Aside from goals, countless personal factors will determine how long it takes you to get in shape—whatever that means for you. Some key factors include age, diet, starting point, consistency, and genetics.

Age: As you age, your body’s metabolism, muscle mass, and regenerative abilities all steadily decline. This means that the older you are at the start of your fitness journey, the more weeks or months you should add to your expected timeline. Are there exceptions to this rule? Sure! But it’s better to set realistic goals and be pleasantly surprised than be disappointed and possibly give up the effort.

Diet: A nutrient-rich diet can propel you forward on your fitness journey. A diet lacking fruits, veggies, and protein can set you back. Choose foods that set you up for success to optimize your timeline.

Starting Point: If you choose to get in shape and start just a few points off your goal, your timeline may be shorter. For example, if you currently weigh 180 pounds and are already working out and eating well, and your goal weight is 160, achieving it will likely take less time than if you started at 220 pounds with no healthy nutrition or exercise plan already in place. 

Consistency: Consistency is everything. Imagine deciding to learn another language but only studying once per week. It would take you forever to reach fluency. The same is true for getting in shape. By setting a schedule, being intentional about nutrition and all other variables, and sticking to it, you’ll reach your fitness goals at a healthy, reasonable pace.

Genetics: Some people seem naturally more fit than others. They may have a higher calorie-burn rate (aka metabolism) or genetically be more muscular than most. If genes aren’t on your side, consider factoring that into your anticipated timeline.

Interested in what genetic factors or deficiencies may impact your fitness timeline? Marek Health Diagnostics is designed to help you learn more about what’s going on within your body. Our tests can help you plan, adapt, and set realistic goals.

A Generalized Guideline to Fitness Milestones

As we said, getting in shape doesn’t happen in a cookie-cutter timeline guaranteed to be the same for everyone. However, there are some generalized expectations you can use to set your personal goals and timelines. 

No matter your goal, set a starting point and track your progress. Whether that’s a daily food and workout planner, progress photos, or whatever feels right to you—staying diligent and accountable will shorten your unique “get fit” timeline.

Weight Loss

When you trust the process, make healthy choices, and consistently lose weight, a general rule of thumb is that you can expect to lose 1-2 pounds per week. You're more likely to keep the weight off when approaching weight loss with a slow-and-steady mindset. Instead of making fast changes to shed weight too quickly, make permanent lifestyle changes and allow yourself time to adjust.

It’s also important to consider that the higher your starting weight, the quicker you’ll likely shed pounds early in your health journey. Commit to a weekly weigh-in to track your progress and hold yourself accountable. Keep in mind that weight loss often isn’t linear. Don’t let the bad weeks define you; stay consistent and focused on your goal.

Muscle Growth 

When your fitness goals include muscle growth, your previous experience will help you craft a realistic timeline. Muscle growth takes substantial effort, time, and progression. For weightlifting veterans in particular, it may take some time to reach your fitness goals as your body is already well-adjusted to training. For beginners, initial results may be noticeable in the first two months. 

Generally speaking, because it’s much harder to put on muscle than fat, most can expect to gain one or two pounds of muscle per month. 

Endurance Enhancement

With a set, consistent cardio plan - in this example, let’s focus on running - you may see enhanced performance within four to six weeks. Again, depending on your goals, that doesn’t mean you’ll achieve them in that time. 

Let’s say you’re a new runner committing to a half marathon. The recommended timeline for a beginner to train a 13.1-mile race is three to four months. Bits of research from experts online and investing in learning more about your anatomy will help determine a timeline that suits you best.

The Fitness Journey is Yours to Define

Whether your goal to get in shape centers on weight loss, muscle growth, or endurance building, take ownership of your success. One of the best ways to stay accountable and energized is with a personalized plan and coach to keep you on track. At Marek Health, we can help you identify certain factors to consider along your journey—book your free discovery call today! Our personalized plans will optimize your time and energy and provide a realistic timeline. Your Marek Health coach will help you stay on track.

Disclaimer: This blog post is intended for informational purposes only and should not be considered medical advice. Consult with a healthcare professional before making any changes to your wellness routine.