The general recommendation for adults is to work out about 5 days a week to meet activity guidelines, with a total of at least 150 minutes of moderate aerobic exercise per week (such as brisk walking) or 75 minutes of vigorous exercise (such as running). Additionally, adults should include muscle- strengthening activities on at least 2 days per week that target all major muscle groups. This typically translates to about 30 minutes a day for 5 days, plus strength training twice a week. For strength training, working out 3 to 5 days per week is optimal for building muscle, allowing rest and recovery between sessions. Cardiovascular activity can be spaced flexibly as long as weekly minutes are met. Beginners may start with 3 days per week and increase frequency over time, while those focused on weight loss or muscle gain may work out more frequently. In summary:

• Aim for 5 days a week of moderate aerobic activity (30 minutes each).
• Include 2 or more days of muscle-strengthening exercises.
• Beginners can start with 3 days per week and build up.
• Listen to the body for adequate rest and recovery.

This approach aligns with guidelines from the CDC, Mayo Clinic, NHS, and recent fitness research studies.