How Long Does It Take To Get Into Shape?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How long does it take to get into shape? If you have been out of shape for about 10 years or more it can take at least about 2 months to get into decent shape. It also depends on how often and frequently you are working out.

If a trainer creates a structured sensible exercise program that has you working out 4 days a week at 45 minutes to 1 hour a day that can get you in shape in about 6 to 8 weeks or so.

How long does it take to get into shape? Photo credit: iStock-klebercordeiro

And if you continue this type of frequency over 3 to 4 months along with a proper diet you can get in the best shape of your life. To get in great shape it is about consistency over time.

The more you workout the stronger you get, the more endurance you gain, the more body fat you drop. Consistency is the #1 tip to getting in great shape. If you are not consistent with your training and exercise regimen it won’t happen.

There was a 2007 study in the journal of the American Medical Association and the researchers’ placed women in different fitness categories. They were placed in sedentary, overweight, and obese group classifications while exercising at 50%, 100% and 150%.

The research study group showed that people who worked out at the highest intensity level had an 8% increase in cardiovascular fitness after 6 months. The lowest intensity level saw a 4% increase in fitness level.

There are so many different training methods you can do to stay in shape cardiovascular wise which is:

  • Swimming
  • Dancing
  • Walking
  • Gardening
  • Cycling
  • Jogging
  • Step Walking
  • Treadmill
  • Stairmaster
  • Elliptical

Some other strength training methods that you can implement in your training routine is:

  • Dumbbell Free Weights
  • Resistance Bands
  • Body weight workouts like push-ups, dips, sit-ups, planks, crunches, etc.
  • Weight-lifting gym machines

The best training routine to get the best fitness results is incorporating both cardiovascular and strength-training into your regular exercise routine.

Strength training allows you to build and maintain muscle mass which is important for burning calories after the workout. And it is important to help with increasing the rate of your metabolism which is also known as your resting metabolic rate.

Cardio vascular workouts are important to help you maintain a good healthy heart and help you build endurance while burning calories at the same time.

The Bottom Line it takes at least 2 months to get in moderate shape depending on how long you have been inactive.


  1. Ring-Dimitriou S, von Duvillard SP, Paulweber B, Stadlmann M, Lemura LM, Peak K, Mueller E. Nine months aerobic fitness induced changes on blood lipids and lipoproteins in untrained subjects versus controls. Eur J Appl Physiol. 2007 Feb;99(3):291-9. doi: 10.1007/s00421-006-0347-x. Epub 2006 Dec 22. PMID: 17186304.
  2. Ogasawara R, Yasuda T, Sakamaki M, Ozaki H, Abe T. Effects of periodic and continued resistance training on muscle CSA and strength in previously untrained men. Clin Physiol Funct Imaging. 2011 Sep;31(5):399-404. doi: 10.1111/j.1475-097X.2011.01031.x. Epub 2011 May 31. PMID: 21771261.
  3. Coyle EF, Martin WH 3rd, Sinacore DR, Joyner MJ, Hagberg JM, Holloszy JO. Time course of loss of adaptations after stopping prolonged intense endurance training. J Appl Physiol Respir Environ Exerc Physiol. 1984 Dec;57(6):1857-64. doi: 10.1152/jappl.1984.57.6.1857. PMID: 6511559.

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