How long does it take to be able to do the splits? This a question that I hear in the gym quite often. And while the question itself is quite common, the answers (depending on who's giving them) can be pretty ludicrous.
The answer can vary greatly from person to person depending upon factors like previous experience with flexibility training or age. However, throughout this article, we'll explore together all aspects of this journey; delving into what drives progress while also revealing tips and benchmarks that can help bridge gaps between our current level of ability and splits elite status.
So I'll ensure I give a comprehensive, but also non-complicated answer, along with a guide on what you can do to achive splits in general, and how to achieve them faster. Let's not beat around the bush and let's get to it!
How long does it take to do splits? The time it takes to achieve the splits varies for everyone, depending on factors like starting flexibility, age, and consistent training. Generally, it can take several weeks to months of dedicated practice to gradually improve flexibility and accomplish the splits.

How Long Does It Take To Be Able to Do the Splits?
Once I’ve decided on trying to achieve doing splits (from relatively inflexible in the groin area, to doing perfect splits), a question came to mind - just how long does it take to do the splits and achieve success?
The desire consumed me to gather a comprehensive regime showing me aptly what maneuvers I ought to make, when to make them, and for what duration. I needed to know these things before attaining split perfection was guaranteed. I simply didn't want to dive into this head first and pick up the tips and tricks along the way. But...
Unfortunately, there's no such cut-and-dried prescription for us. The duration each person takes is largely shaped by various dynamics that influence learning speed; hence it's relatively different among individuals. Let us examine some of these factors together to empower you to attain your goal.
1. Starting Flexibility
People who naturally exhibit higher levels of compliance or individuals previously exposed to adequate training in terms of stretching routines will see more noticeable results much sooner than those with restricted movements. Owing to limitations affecting their current range-of-motion levels, individuals requiring persistence and dedication will need more time-generated results when it comes to increasing fluidity during split performances.
2. Age
I often hear people saying things like, “Age doesn’t matter!”. Well, I hate to break it to you, but it does. Age matters. A lot! No one can escape biology. We can only adapt to it. Age can affect flexibility and the ability to achieve the splits.

Children and teenagers, and young people in general, tend to be more flexible, which can make their progress faster and easier. And the older you get the less of that advantage you have. But, of course, that doesn’t mean that if you’re above a certain age that you should immediately throw in the towel. It simply means that you are still able to achieve perfect splits - but it will take more persistence, more time, and much more dedication on your end in order to get there.
3. Consistent Training
As with a lot of things in life - consistency is vital. It’s the same story with making the split journey. You’re doing a lot of hard work, and the progress is there. But it is so minuscule and happens in such small increments that it can sometimes feel as if you’re stuck in one spot for a long time period. But stay assured - if you’re working hard, the progress is there. And if you break that cycle because of doubt or lack of motivation, then it has all been for nothing. Stay focused on staying consistent and active - and the end result will be closer until you finally reach it.
4. Individual Differences
Let us not forget that each individual possesses an exclusive set of physical attributes - no two bodies are alike. While genetics do play a slight role in flexibility, there exist those with naturally high levels of suppleness in their muscles and synovial joints. This natural gift grants them expansive freedom of movement compared to others - these particularities might also aid in accomplishing the split position at an accelerated pace.
I remember seeing a group of friends trying to increase their flexibility and, among other things, trying to achieve splits. And one individual achieved amazing results much quicker (for no obvious reason). Most likely, genes played a huge role in that success.

What Types of Splits Are There in Gymnastics?
1. Straddle Split

2. Front Split

3. Side Split

4. Over Split

5. Switch Split

6 Tips to Do the Splits Faster
1. Consistent Stretching Routine
2. Dynamic Warm-Up
3. Targeted Stretching
4. Active Flexibility Training

5. Proprioceptive Neuromuscular Facilitation (PNF)
6. Gradual Progression
How to Do Splits Safely?
1. Warm-Up Thoroughly
2. Proper Technique

3. Use Props or Support
4. Listen to Your Body
5. Balance Stretching with Strengthening
How to Learn Split in 21 Days?
The "Split Challenge" program is designed to help you achieve a full split regardless of your current level. The course consists of 21 daily training sessions, allowing you to see results in just THREE WEEKS. Each session can be completed in 15 minutes, although we highly recommend dedicating 40 minutes each day for optimal training. If circumstances prevent you from training daily, you can always take a break and resume later.
The program is beginner-friendly, no specialized equipment needed. All you need is a yoga mat (or a thick towel as an alternative) and a resistance band.
- Virtual coaching to guide your results
- Fitness evaluation throughout the program
- 21 training sessions supported by over 100 exercise videos
- Weekly checklist to track progress
- Winner's Certificate upon completion
- Community for inspiration and support
- Single payment, lifetime access
- 30 day guarantee
FAQ
Can Everyone Learn to Do the Splits?
Technically, yes. Everyone can, but - there are a few things to entertain. Complete splits may not be attainable for everybody due to various reasons. These could be genetics or baseline fitness levels; there exists an opportunity for improvement through a disciplined practice focused on appropriate techniques coupled with persistence. The complexity of executing this motion varies depending on individuals' intrinsic traits, such as their physiological composition in addition to pre-existing levels of flexion.
Can You Do Splits in 30 Days?
Is it possible? Yes, it is. But... And there's always at least one but. In order for someone seeking to do splits in just thirty days' time frame should bear in mind that individual circumstances play an integral role in determining their success rate. One's initial flexibility level should be taken into account along with their dedication towards consistently adhering to the necessary training regime as well as genetics which can have a significant impact on their overall progress process.
Therefore while some people may note remarkable differences after only four weeks others might require extended periods of consistent hard work before they can perform full splits proficiently.
Is It Ok to Force Yourself to Do the Splits?
No, it is not ok. While there is Nooften a strong desire among individuals looking forward to attaining splits' mastery quickly, pushing yourself too hard isn't always effective. In fact - doing so may lead you down an opposite path - inducing pain instead of progress!
Therefore, it's vital that when practicing stretches meant for attaining this skill- pay close attention to signals from your body; slowly but carefully stretching each moment without using excessive strength or power, which could harm rather than help muscle functionality!
Conclusion
How long to do middle splits? Each person's process will inevitably differ in terms of how long it takes them personally to develop skills relating toward executing a split properly; nevertheless, with dedication and precise techniques that fit one's individual style anyone can attain their intended outcome. It is significant within one's journey toward versatility within their body movements; each advancement made should be recognized as growth within oneself as an athlete/performer/etc.
Regarding those tackling splits at different stages throughout their pursuits — being knowledgeable of people's unique realities concerning stretching/movement/body awareness — I am interested in hearing about possible obstacles encountered. What were your experiences during progress? Do you have any guidance or advice regarding this aspiration?
If you have anything to add or ask, I’d be thrilled if you left your thoughts and experiences in the comments section below! I love talking about fitness with different people since it broads your perspective. And that’s what’s it all about for me.
Also read:
References:
- Aerobic exercise: How to warm up and cool down // Mayoclinic: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517
- Proprioceptive neuromuscular facilitation stretching // NCBI: https://pubmed.ncbi.nlm.nih.gov/17052131/
- The relationship between isometric contraction durations during hold-relax stretching and improvement of hamstring flexibility // NCBI: https://pubmed.ncbi.nlm.nih.gov/15756164/
- What Is PNF Stretching? // WEBMD: https://www.webmd.com/fitness-exercise/what-is-pnf-stretching
- Acute effects of passive vs. active warm-up associated with stretching on flexibility and neuromuscular function // Researchgate: https://www.researchgate.net/publication/371145170
- Is athletic performance determined by genetics? // Medlineplus: https://medlineplus.gov/genetics/understanding/traits/athleticperformance/
More than 25 years ago Oleksiy started his sports career. He major in gymnastics which is
definitely not an easy sport to go in for!
To become an athletic champion (in Ukraine, for instance, we mean here the title of
"Master of Sports") in gymnastics, one needs to spend at least 10 years and start
training no later than being six years old. As for Oleksiy, he has fulfilled all the criteria.
During this period of time, definitely not short, he managed to become:
● Master of Sports, Champion of the State and International Tournaments;
● Member of the national team of Ukraine, having a perfect opportunity to train the best team ever!
● Part of Cirque Du Soleil team (as an artist)