Ask Mike: How soon will I see results?

It’s natural when starting a new fitness regime that you want to see results. When you’re working hard and committing your valuable free time to changing your body, you want to know that all the hard work is paying off.

I’m often asked how soon my personal training clients will see results from their new regime. There’s a saying I’ve heard that says you will notice a change after 4 weeks, close friends and family will notice after 8, and the rest of the world after 12. But of course, it depends on a few more factors than that.

To see impressive results, you need to make a significant shift in your routine.

Your health and fitness progress will depend on the intensity and frequency of workouts each week, your diet and your activity levels on the days we don’t see you. It also depends on your starting point – if you have never exercised before or have more weight to lose, you will see visible results sooner than someone who has been training for years.

As a general rule, strength and mass training with progressive weight and repetition increases, combined with a healthy eating plan should see results after 30 days, and fat loss training with a cardio and strength routine should cause a 1-2lb drop each week, with visible results in 3-6 weeks.

My top tips for monitoring results:

  • You can’t manage what you don’t measure. We take our data very seriously at MW Fitness. Your regular weight and measurement sessions are so important, not just to keep you on track but as an ongoing record of your fitness journey. A visible record of how far you have come isn’t just a mental boost when you’re having a tough week – the weight, measurements and body fat percentages also allow us to see what’s working and when it’s time to switch things up.
  • Dig out your skinny jeans. Just weight checks and measurements aren’t always enough – when you’re losing inches or gaining muscle, it’s good to actually see the difference. Whether you want your skinny jeans to do up easily or your t-shirt to feel tighter around your arms, regularly trying on your “goal clothes” keeps you focussed, motivated and acts as a physical reminder of how your body is changing.
  • Remember the results you can’t see. We are all about helping you achieve your goals, and if you want to lose weight or bulk up, we will do everything we can to get you there. But on the way there will be other changes that are worth noticing. Almost all of our clients see improved strength, endurance and concentration. A lot of them sleep better. And we don’t measure your blood pressure or cholesterol, but your time in the gym will be positively affecting them too.

Whether you are looking to lose weight, gain muscle, tighten your tummy or just get fitter, the good news is that working with a qualified personal trainer will accelerate the process, as we can adjust your personal training plan as your fitness and strength improve and your body changes.

If you’re ready to make a change, pop in to the MW Fitness personal training studio in Bishop’s Stortford – we are committed to helping every client achieve great results.

Yours in health,


MW Fitness Personal Training, Bishop’s Stortford