Results vary based on individual factors such as starting fitness level, consistency, and adherence to the program. Generally, visible improvements in strength and endurance can be seen within a few weeks, while noticeable body composition changes may take several weeks to a few months.

Setting clear, achievable goals, varying your workouts, tracking progress, finding a workout buddy or trainer for accountability, and focusing on the benefits of exercise (such as improved mood and energy levels) can help maintain motivation.

The frequency of workouts depends on your fitness goals, current fitness level, and schedule. Typically, aiming for at least 3-5 sessions per week is ideal for most people to see progress.