The general recommendation for how often to work out is about 150 minutes of moderate aerobic exercise per week, which is roughly 30 minutes a day, 5 days a week. Additionally, it is advised to include strength training exercises at least 2 days per week. For those doing vigorous exercise, the equivalent is 75 minutes per week, which can be spread over 3 days. The exact frequency can vary depending on one's fitness goals, age, and lifestyle, but a consistent plan that mixes cardio and strength training is optimal. Rest days are also important to allow recovery, typically at least one day off per week or as needed depending on workout intensity.
Recommended Workout Frequency
- Moderate aerobic exercise: 150 minutes per week (about 30 minutes, 5 days a week)
- Vigorous aerobic exercise: 75 minutes per week (about 25 minutes, 3 days a week)
- Strength training: At least 2 days per week for all major muscle groups
- Rest: At least 1 rest day per week, especially after intense workouts
Considerations Based on Goals
- For general health and fitness, 3 full-body strength workouts per week with rest days in between is sufficient.
- For strength gains, 3 to 5 days per week of strength training may be ideal.
- Cardiovascular exercise can be flexible in duration but should meet the weekly total recommended minutes.
- Consistency and enjoyment of the routine are crucial for maintaining workout frequency.
Additional Notes
- More than the minimum recommended amount of exercise can provide greater health benefits.
- Breaking up exercise into shorter sessions throughout the day is also effective.
- Reducing prolonged sitting time is important regardless of exercise frequency.
These guidelines align with recommendations from health authorities such as the CDC, American Heart Association, Mayo Clinic, and other fitness experts.
