Is 2 hours of weightlifting too much?

Author: Yvette Crona  |  Last update: Wednesday, April 30, 2025

Conclusion: How Long Should A Weightlifting Session Last? Ultimately, you shouldn't be in the gym for more than 3 hours. 2-3 is okay, but that extra 60 minutes often results in a loss of performance, extra muscle soreness, and lower performance quality over the coming days.

Is spending 2 hours in the gym bad?

For some individuals, a 2-hour workout might be suitable, especially if it includes different types of activities and appropriate rest periods. However, for most people, a 2-hour workout might be considered lengthy and could lead to fatigue or overtraining.

What is the 2 2 2 rule in weightlifting?

The rule that both NSCA and the American College of Sports Medicine (ACSM) recommend is the “2-for-2 rule.” After a few workout sessions, you can increase the weight for a certain exercise once you can perform two more repetitions beyond your repetition goal for the last set for two weeks in a row.

How much does 2 hours of weightlifting burn?

Weightlifting. Weightlifting can burn anywhere between 200 and 600 calories per hour. It comes down to your body weight, the weights you're lifting, the intensity, the length of your rest periods, and the parts of your body that you're challenging.

Is a 2 hour gym session too long?

For some individuals, a 2-hour workout might be suitable, especially if it includes different types of activities and appropriate rest periods. However, for most people, a 2-hour workout might be considered lengthy and could lead to fatigue or overtraining.

Adding Weight to the Bar is NOT How You Get Stronger

Is it bad to lift weights for 2 hours?

Conclusion: How Long Should A Weightlifting Session Last? Ultimately, you shouldn't be in the gym for more than 3 hours. 2-3 is okay, but that extra 60 minutes often results in a loss of performance, extra muscle soreness, and lower performance quality over the coming days.

How do you know if you're overtraining?

When you're trying to tell if you're dealing with overtraining, consider these common symptoms:
  • Your Performance Declines. The hallmark sign of overtraining, Dr. ...
  • Fatigue and Soreness Ramp Up. ...
  • You Get Sick or Injured More Easily. ...
  • Sleeping Gets Harder. ...
  • Your Mood Changes. ...
  • Other Physical Symptoms Pop Up.

Is it OK if I workout 2 hours a day?

According to their research, funded by the National Institutes of Health, the optimal length of exercise per week is: minimum of 5 to 10 hours of moderate physical activity (42 minutes to an hour and 25 minutes daily) minimum 2 hours and 30 minutes to 5 hours of vigorous physical activity (21-42 minutes daily)

Is 3 hours of weight lifting enough?

Weber says that to get those gains, you'll want to up your time to at least five hours per week of strength training. That said, Pruitt says it is possible, with a few caveats. "Three hours a week can be effective, particularly if focused on targeted strength training and progressive overload," he says.

What is the golden rule of weightlifting?

Start Slow

One of the most important golden rules of strength training is to start slow. If you're new to strength training, don't jump in too quickly. It's important to start with a program that is appropriate for your fitness level and allow for proper rest and recovery. This will help you avoid injury and burnout.

What is the 5x5 rule in lifting?

5×5 means you do five sets of five reps with the same weight. These are “straight sets” or “sets across”. On the Squat, Bench Press, Overhead Press and Barbell Row you do 5×5. Say you Squat 5×5 225lb (total weight including the bar, because you lift it).

Should you lift heavy first or last?

Start with your lighter sets, and you could set yourself up to pre-fatigue your muscles before your lifts, therefore hindering your performance. Starting with heavier lifts, therefore – when your muscles are fresh – is key to hitting higher strength numbers and potentially gaining more muscle.

Is overtraining syndrome real?

However, if overreaching is extreme and combined with an additional stressor, overtraining syndrome (OTS) may result. OTS may be caused by systemic inflammation and subsequent effects on the central nervous system, including depressed mood, central fatigue, and resultant neurohormonal changes.

What is hypertrophy?

WHAT IS HYPERTROPHY? Muscle hypertrophy (known simply as hypertrophy) is an increase in the size of a muscle, or its cross- sectional area attributed to an increase in the size and/ or number of myofibrils (actin and myosin) within a given muscle fiber.

Does fat get jiggly before you lose it?

The Science of Fat Loss

Think of it like a balloon losing air—it deflates, but doesn't disappear immediately. Over time, your body adjusts, but the jiggly feeling can be a temporary step along the way.

Why is my belly fat increasing after working out?

The combination of your pumped up muscles, dehydration and overworked muscles might make you feel well toned then, a few hours later, you appear flabbier despite the exercise you know should be making you lean. Your muscles have pumped up but your excess body fat has remained.

Should I do cardio or weights first?

If you are training for a 5K or a marathon, you will want to do cardiovascular training first for maximum performance. If you want to increase your muscle strength, do strength training first when your muscles are not fatigued from cardio.

Can I lift weights twice a day?

Should you lift weights twice a day? Most people don't need to lift weights twice daily to reach their fitness goals. Doing so can increase your risk of injury and overtraining. But experienced athletes and weightlifters may be able to do a twice-daily resistance training plan safely.

Will 2 hours of exercise help me lose weight?

Cardio's role in helping you shed pounds is burning calories. The more you exercise, the more calories you'll burn. If you're trying to lose weight, you should aim for doing cardio at least five days per week for a total of at least 250 minutes (4 hours, 10 minutes) each week.

What are signs of over exercising?

Here are some symptoms of too much exercise:
  • Being unable to perform at the same level.
  • Needing longer periods of rest.
  • Feeling tired.
  • Being depressed.
  • Having mood swings or irritability.
  • Having trouble sleeping.
  • Feeling sore muscles or heavy limbs.
  • Getting overuse injuries.

Can you damage your heart by exercising too hard?

But in some cases, extreme exercise can damage the heart. Research is showing that a small percentage of middle-aged and older athletes who compete in endurance events over many years may be at higher risk for developing atrial fibrillation – an irregular heartbeat – and other heart problems.

What does an overused muscle feel like?

Symptoms of overuse injuries include: tingling, numbness, or pain in the affected area. stiffness or soreness in the neck or back. feelings of weakness or fatigue in the hands, arms, or legs.

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