How Often Should You Work Out for Better Health and Fitness?
Key takeaways:
Generally, experts recommend that adults do cardio and strength-training workouts several times a week. But how often you work out depends on various factors, including your experience level and fitness goals.
Start with workouts you enjoy to stay motivated.
As you progress toward your goal, you can increase the frequency of your weekly workouts.
Whether you're new to exercise or want to change your routine, one of your first questions is likely: How often should you work out to reach your goals?
Workout frequency — along with exercise type, intensity, and duration — are key variables in your fitness plan. But that doesn't mean you have to work out every chance you get, according to strength coach Reda Elmardi, CSCS. "There are several factors that go into determining how often you should work out in a week," Elmardi said.
Your fitness goals can help you create an exercise schedule that works for you.
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How often should you work out?
There isn't a definitive rule for how many days a week you should exercise. But many experts agree that you should try to do cardio and strength-training workouts about 3 to 5 days a week.
Everyone's fitness journey is different. So Rocky Snyder, CSCS, author of the strength-training guide Return to Center, suggested using these factors to choose the best workout frequency:
Your health status: Your fitness plan may vary based on your medical history. For example, if you have a chronic condition like Type 2 diabetes or heart disease, you should talk to your healthcare provider. They can help you decide how often to work out and offer important safety tips.
Your fitness level: Experienced athletes or fitness enthusiasts can exercise more often than beginners. But if you're new to exercise, starting slowly with a few weekly workouts is best. This can help you condition your body safely.
Your goals: It's helpful to be specific, Snyder said. Even if you have multiple fitness goals in mind, choosing one to start can help you create the most effective workout plan.
Here's what you should know about how often to exercise to achieve common fitness goals.
To stay healthy and fit
It's OK if you don't have a specific training goal yet. You can use these expert recommendations as a guide to support your overall health and fitness:
Aerobics: Do at least 150 minutes of moderate aerobic activity weekly. Or, cut that time in half with 75 minutes of vigorous aerobics. There are lots of ways to schedule these cardio sessions. For example, you could try 30-minute workouts 5 days a week. Or do 50-minute workouts 3 days a week.
Strength training: Include 2 or more muscle-strengthening workouts that target all major muscle groups.
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That might sound like a lot, especially if you're less active. But remember, these are guidelines, not absolute rules. So, take a flexible approach to your fitness journey.
Going above and beyond the suggested targets may increase the benefits of exercise. But some physical activity is better than none, especially if you're inactive. According to a review, getting half the recommended weekly aerobics may lower the risk of heart disease and death.
Beginners should ease into it with low to moderate-intensity exercise. Then, slowly increase workout length, frequency, and intensity. This strategy can help you prevent injuries and build a plan that works for you.
To lose weight
"There is no one-size-fits-all answer when it comes to how often to work out for weight loss," Elmardi said. "[It] depends on a person's age, sex, and activity level." But again, exercise guidelines can help. The U.S. Department of Health and Human Services advises doing at least 150 minutes of moderate aerobics and 2 strength-training sessions to lose or maintain your weight.
Some people might need more exercise to support weight loss goals. Research suggests that 300 minutes of cardio — or 1-hour workouts 5 days a week — may be the sweet spot. But it's not a guarantee. And that pace isn't sustainable for everyone.
Healthy weight loss involves other critical lifestyle factors, like proper nutrition and adequate sleep. Working out twice a week for at least a month might help if you're starting a program. That way, you can begin building a habit. This can be particularly useful if you're also changing how you eat, Snyder said.
"Trying to change your eating behavior and begin a workout routine can be daunting," he added. One approach is to work with a registered dietitian or other nutrition professional. You can focus on building new food habits first. Then, you can gradually integrate more exercise.
To build muscle
Opinions on the best training schedule to build muscle mass vary. Some people swear by daily sessions, while others lift weights once a week per muscle group.
That said, 2 to 3 weekly strength-training workouts with rest days between sessions is a good starting point. This strategy can challenge your muscles, allowing them to adapt, recover, and grow.
According to one study, training major muscle groups twice a week is more effective than once a week. But the researchers weren't sure if three resistance workouts are better than two.
Tips for creating a weekly workout routine
No matter what your goal is, you have to find a workout plan you can stick with. It helps to schedule your workouts like any other meeting or event. Remember to ease into it if you're a newbie. And include rest and recovery days no matter your fitness level.
Elmardi offered more tips to help you create a workout routine:
Set realistic goals. Consider your age, health, and fitness level as you set specific goals. For instance, your long-term goal might be to complete your first marathon. But as a new runner, you might start with something manageable, like training for a half-marathon that's at least 3 months away.
Find exercises that are doable and fun. If you're not comfortable with cardio, like biking or running, try building strength training into your routine instead. That doesn't mean you'll never add aerobic exercise. It just helps to kick off a new program with manageable or fun activities.
Adjust your routine based on your goals. Creating a successful workout routine involves some trial and error. Experiment each week by trying different workouts and intensities until you find what gives you the results you want.
Get adequate sleep. Quality sleep is essential for your health and well-being. Make sure to get at least seven hours of sleep each night to stay focused and energized throughout the day.
What does a good workout schedule look like?
Everyone will answer this question differently. But Snyder offered the following sample workout schedule for someone who wants to boost their overall fitness:
Sunday: 30 to 45 minutes of cardio, such as running, cycling, or stair climbing
Monday: 30 minutes of strength and flexibility training, like bodyweight exercises or power yoga
Tuesday: 30 to 45 minutes of cardio
Wednesday: Rest day or active recovery workout like stretching, foam rolling, or swimming
Thursday: 30 minutes of strength and flexibility training
Friday: 30 to 45 minutes of cardio
Saturday: Rest day or active recovery workout
You can use this schedule even as a beginner, Snyder said. It's a matter of adjusting your exercise intensity.
The bottom line
General guidelines recommend doing cardio and strength training several times a week. But deciding how often you should work out depends on many variables. You have to consider your health, fitness level, and goals. Set your exercise schedule in advance to make movement a priority. You can work out more often as you progress toward your goals.
Why trust our experts?
References
ActivBuilt. (n.d.). About us.
Centers for Disease Control and Prevention. (2022). How much physical activity do adults need?
Flack, K. D., et al. (2020). Exercise for weight loss: Further evaluating energy compensation with exercise. Medicine and Science in Sports and Exercise.
Garcia, L., et al. (2023). Non-occupational physical activity and risk of cardiovascular disease, cancer and mortality outcomes: A dose–response meta-analysis of large prospective studies. British Journal of Sports Medicine.
Rocky Synder. (n.d.). Certified strength and conditioning specialist author, podcaster, speaker, practitioner and movement Specialist.
Schoenfeld, B. J., et al. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine.
U.S. Department of Health and Human Services. (2018). Physical activity guidelines for Americans, 2nd edition.
