The frequency of your workouts depends on various factors such as your activity level, age, fitness objectives, and more.
If you’re a beginner, you might ask, “How long should I exercise?” or “Is working out three times a week sufficient?”
Experts generally recommend 150 minutes of moderate physical activity per week, which breaks down to about 30 minutes daily, five days a week.
Alternatively, you can meet your fitness targets by engaging in 75 minutes of intense physical activity or 25 minutes of exercise, three times a week.
An ideal fitness plan includes a balance of cardiovascular exercises and strength training spread across the week.
However, the best schedule is the one that you can maintain consistently.
Keep reading to understand how often you should exercise based on your fitness goals and the types of exercises to include in your weekly routine.
Recommended Physical Activity per Week
Staying physically active supports overall health by enhancing your fitness and lowering the risk of chronic illnesses.
Here are some categories of physical activity:
- Balance: Activities like standing on one leg or practicing tai chi help improve stability and reduce fall risk, lowering the chance of fractures.
- Cardio: Aerobic exercises such as walking, jogging, swimming, and biking raise your heart rate and improve lung function, contributing to heart health.
- Flexibility: Stretching helps enhance agility and range of motion. Yoga is a common way to boost flexibility.
- Strength Training: Lifting weights or using resistance bands helps build and maintain muscle strength.
You can incorporate a mix of these activities throughout the week. For example, you might run for 25 minutes on three days,
and on two additional days, focus on weightlifting. Including light stretching after workouts can also improve flexibility.
How Often Should You Work Out?
The frequency of your workouts depends on your fitness experience and available time.
If you’re just starting, setting a small, manageable goal is a great first step.
For instance, you could reduce your sitting time by taking short walks before or after meals.
Ultimately, how often you work out and what exercises you do should align with what you enjoy,
says Kristian Flores, CSCS, a strength and conditioning coach based in New York.
Enjoying your workouts will help you stay committed and achieve results.
Strength vs. Cardio Recommendations
The Centers for Disease Control and Prevention (CDC) advises incorporating both cardio and strength training.
Aim for two to three days of cardio and two to three days of strength training each week.
You can combine cardio and strength training into one workout if time is tight.
For instance, try a 20-minute jog followed by 25 minutes of weightlifting.
Strength Training
Focus on major muscle groups, including the abdomen, arms, back, chest, hips, legs, and shoulders.
Examples include bodyweight exercises (like push-ups and squats), resistance bands, and weightlifting.
Cardio
Cardiovascular exercises tend to be more intense. High-intensity interval training (HIIT) and Tabata are among the most efficient options.
HIIT alternates between short bursts of high effort and rest, while Tabata involves 20 seconds of intense work followed by 10 seconds of rest, repeated over eight rounds.
If you’re working out three times a week, try to make your cardio more intense. For longer workout periods, you can opt for lower-intensity activities.
How Much Should You Exercise Based on Your Goals?
Incorporating both cardio and strength training is vital whether your aim is to build muscle, lose weight, or simply maintain health.
Combining these workout types promotes overall wellness.
For General Health
The CDC suggests 150 minutes of moderate exercise per week, such as 30 minutes of brisk walking five days a week.
Alternatively, you can perform 75 minutes of vigorous exercise, such as jogging, over three days, paired with two or more strength training sessions.
For Strength and Muscle Gain
During strength training, target specific muscle groups. Compound exercises, like squats and push-ups, work multiple muscles at once and can be effective if you’re short on time.
Aim for at least two 30-minute full-body workouts each week.
For Weight Loss
To lose weight, you need to create a calorie deficit. Physical activity, combined with a balanced diet, helps burn calories.
Exercising for 60 minutes, five days a week, can assist in weight loss. The number of calories burned depends on the intensity of the activity and your weight.
Is It Okay to Work Out Every Day?
Working out every day is fine, as long as you avoid overexertion. If you frequently feel fatigued, have trouble maintaining performance, or suffer from recurring injuries, you may be overtraining.
Taking one or two rest days allows your body to recover and recharge.
On rest days, focus on light activities such as stretching, foam rolling, or taking a short walk.
These practices help your body prepare for the next workout.
