How Often Should You Work Out?

How often you should work out depends on several factors like your activity level, age, fitness goals, and more. It's generally recommended to get 150 minutes of moderate aerobic (cardio) exercise per week, which breaks down to about 30 minutes per day, five days per week.

The best workout schedule is the one you can consistently follow. Alternatively, you could do 75 minutes of vigorous physical activity, about 25 minutes per day, three days per week. Ideally, your plan should also include two days of strength training.

Physical Activity Guidelines

Staying physically active boosts fitness and lowers the risk of conditions like heart disease and obesity. How often you work out depends on your starting activity level and available time. If you're new to exercise, you might start by simply walking before or after meals.

Different types of physical activity include:

  • Balance exercises to help prevent falls

  • Cardio or aerobic exercises to improve endurance

  • Flexibility exercises to increase range of motion

  • Strength training to build muscles

Choosing activities you enjoy will make it easier to stay consistent and see results.

Cardiovascular Exercise

Cardio options depend on what you enjoy most. High-intensity interval training (HIIT) and Tabata are among the most effective cardio workouts. HIIT involves short, intense bursts of activity, while Tabata consists of 20 seconds of work followed by 10 seconds of rest, repeated for eight rounds.

Other examples of cardio exercises include:

  • Biking

  • Doing yard work, such as mowing the lawn

  • Jogging

  • Playing sports like basketball and tennis

  • Running

  • Swimming or water aerobics

  • Walking

If you work out only a few times a week, you might intensify your cardio sessions. For longer workouts, lower intensity cardio may be appropriate.

Strength Training

Strength training is essential for maintaining muscle mass. Aim to include at least two days of strength exercises each week.

Examples of strength training exercises include:

  • Body-weight exercises like crunches, push-ups, sit-ups, and planks

  • Gardening activities that involve lifting or digging

  • Resistance band workouts

  • Weight lifting

  • Yoga

Be sure to target all major muscle groups, including:

  • Abdomen

  • Arms

  • Back

  • Chest

  • Hips

  • Legs

  • Shoulders

How Much You Should Work Out for Your Goals

Combining cardio and strength training supports both weight management and overall health. Here’s how your routine may vary based on your specific goals:

General Health

Aim for 150 minutes of moderate aerobic exercise per week or 75 minutes of vigorous exercise. Sample workouts:

  • Brisk walking for 30 minutes five days a week

  • Jogging or running for 25 minutes three days a week

  • A mix of walking and running intervals

Muscle Gain

Start with two 30-minute full-body strength workouts weekly. Focus on compound movements like deadlifts, pull-ups, push-ups, and squats. Increase workout volume over time by adding weight or repetitions.

Sample weekly schedule:

  • Monday: 30 minutes of cardio + full-body strength training

  • Tuesday: 30 minutes of cardio + upper-body strength training

  • Wednesday: Light stretching and foam rolling

  • Thursday: 30 minutes of cardio + full-body strength training

  • Friday: 30 minutes of cardio + lower-body strength training

  • Saturday: 30 minutes of cardio

  • Sunday: Light stretching and foam rolling

Weight Loss

To lose weight, you may need to work out for 60 minutes a day, five times a week, combined with a balanced, lower-calorie diet. A 154-pound person may burn:

  • 280 calories brisk walking

  • 330 calories dancing

  • 510 calories swimming laps

  • 590 calories jogging at 5 mph

Your actual calorie burn will vary based on exercise intensity and your weight. A healthcare provider can help you create a personalized weight-loss plan.

A Quick Review

Generally, exercising five days a week is recommended, combining cardio and strength training. Alternating types of workouts and allowing time for rest days is crucial. Rest days help the body recover and prepare for future workouts.

Frequently Asked Questions

Is it good to work out every day?

Exercising daily is fine if you avoid overexertion. It's important to listen to your body and include at least one or two rest days each week. Rest days can be used for:

  • Light stretching and foam rolling

  • Getting extra sleep

  • Staying hydrated

  • Meal prepping healthy foods

  • Taking a light stroll

Can you work out if you are sick?

Use the "neck rule" to decide:

  • If symptoms are above the neck (e.g., mild headache, runny nose), low-intensity exercise is usually fine.

  • If symptoms are below the neck (e.g., chest congestion, nausea), it’s better to rest.

What other factors affect how much you work out?

Several factors can impact your exercise routine, including:

  • Fitness level

  • Chronic illnesses

  • Disabilities

  • Age

Older adults can gradually increase exercise to support cognitive function, and people with arthritis or osteoporosis can benefit from walking, strength training, and balance exercises.