The optimal number of workout days per week depends on your fitness goals, experience level, and the type of exercise you do. Here is a summary based on expert recommendations:

General Health and Cardiovascular Fitness

• Aim for 150 minutes of moderate-intensity aerobic exercise per week , which translates to about 30 minutes a day, 5 days a week. Alternatively, 75 minutes of vigorous activity per week is also recommended, spread over 3 to 5 days

• Cardiovascular training can be done 3 to 5 days per week, but avoid high-impact activities more than 5 days a week to reduce injury risk

• For heart health and longevity, combining cardio with strength training is beneficial

Strength Training and Muscle Building

• For beginners, 2 to 3 full-body strength training sessions per week are effective to build muscle and strength, allowing rest days in between

• Intermediate lifters can train 3 to 4 days per week , potentially using split routines targeting different muscle groups

• Advanced lifters may benefit from 4 to 6 days per week of training, mixing heavy and moderate intensity workouts

• Research shows training a muscle group at least twice a week maximizes muscle growth

• Strength training sessions should be at least two days per week, ideally combined with cardio on other days

Weight Loss

• For weight loss, exercising 5 days a week with moderate-intensity workouts is recommended to meet general physical activity guidelines

Practical Recommendations

• Beginners: Start with 3 days per week of full-body workouts plus some cardio.
• General fitness: 3 to 5 days per week combining cardio and strength training.
• Muscle building: 3 to 5 days per week with a focus on strength training.
• Advanced athletes: Up to 6 days per week , balancing intensity and recovery

Recovery and Balance

• Rest and recovery days are important to prevent injury and allow muscle repair.
• Listen to your body and adjust frequency based on fatigue and progress

In summary, most adults should aim to work out 3 to 5 days per week , combining aerobic and strength training exercises, with at least two days dedicated to strength training. Beginners can start with fewer days and gradually increase frequency as fitness improves.