How Many Days a Week Should I Workout for Best Results?

Regular physical activity is one of the most important things you can do to maintain good health throughout life. Exercise improves your physical health, mental health, and overall quality of life. It combats chronic health conditions such as heart disease and diabetes, boosts energy, controls weight, improves mood, and promotes better sleep.

How Often Should You Workout?

You should adjust your workout frequency based on your individual needs and goals. In general, aim for 3-5 workouts per week for muscle building, 4-5 cardio sessions for weight loss, and at least 2 strength training sessions for overall health and fitness.

Exercise recommendations may vary based on age, overall health status, fitness levels, goals, and personal preferences. Your primary care provider can help you consider various factors to create a safe and effective exercise regimen that meets your personal needs. 

In many cases, referring to other healthcare professionals, such as physical and occupational therapists, can be helpful in maintaining or restoring your movement and functionality. This support is especially beneficial when recovering from illnesses, accidents, or certain medical conditions that affect your body's ability to move and function effectively.

Health Benefits of Regular Exercise

Staying active has many health benefits, including a decreased risk of:

• High blood pressure

• High cholesterol

• Type 2 diabetes mellitus

• Metabolic syndrome

• Cardiovascular disease (heart disease and blood vessel disease)

• Major cardiovascular events such as heart attack and stroke

• Depression and anxiety

• Cognitive decline

• Certain cancers

• Arthritis

• Weight gain

Other benefits of regular exercise include: 

• Weight Management: The more intense and prolonged the exercise, the more calories you burn, potentially leading to weight reduction or maintenance.

• Muscle Strength: Regular exercise, particularly strength training, can help to build and maintain muscle strength and prevent age-related muscle loss. Strength training or resistance training involves working your muscles against a weight or force. Examples of strength training include:

• Weightlifting: Using free weights such as (dumbbells, barbells, kettlebells) or machines (chest presses, leg presses) to lift and move weight. 

• Bodyweight Exercises: Utilizing your own body weight for resistance, such as push-ups, pull-ups, sit-ups, squats, and lunges.

• Resistance Band Exercises: Using elastic bands to create resistance and build lower and upper body strength. 

The benefits of strong muscles include: 

• Improved functioning in daily life, such as carrying groceries or climbing stairs. 

• Better balance and coordination to reduce the risk of falls. 

• Increased bone density and a reduced risk of osteoporosis and bone fractures. 

Balance and Flexibility

Exercise helps to improve balance and flexibility, lowering your risk of falls and injuries. Activities that are particularly effective in improving balance and flexibility include yoga, tai chi, pilates, and balance exercises such as single-leg stands and heel-to-toe walks.

How Many Days a Week Should I Workout To See Results?

CDC Recommendation

The Centers for Disease Control and Prevention (CDC) exercise recommendations for adults are a mix of cardio and strength training as follows:

• At least 150 minutes of moderate aerobic exercise a week, for example, 30 minutes a day 5 days a week. This can include 75 minutes of vigorous physical activity.

• 2 days of muscle-strengthening activity each week.

Note: Moderate aerobic exercise includes brisk walking, cycling, swimming, and mowing your yard. Vigorous aerobic exercise includes running, aerobic dancing, and heavy yard work.

Optimal Workout Schedule for Beginners

Here is a sample weekly workout plan for beginners:

Optimal Workout Schedule for Intermediate to Advanced

Here is a sample weekly workout plan for those who are at an intermediate or advanced level of fitness:

Scientific Insights

Large studies have shown that exercise frequency and intensity are directly related to a healthy lifespan. One large U.S. study of over 115,000 adults found that working out 2-4 times above the minimum physical activity guidelines leads to a lower risk of death. 

People who see the most benefit are those who work out for 300 to 599 minutes per week (about 2-4 times above the moderate-intensity physical activity recommendations of 150 minutes each week). 

Such individuals have an approximately 30-40% lower risk of death from cardiovascular disease and a 25-30% lower risk of all-cause mortality (death from any cause). 

Weekly Exercise Recommendations

Incorporating Different Types of Exercise

Experts recommend doing a mix of different exercises to maximize health benefits. The recommendations from the current Physical Activity Guidelines for American adults are as follows:

• Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. 

  • 30 minutes a day, 5 days a week

  • Examples: swimming, brisk walking, cycling, running, dancing, playing sports.

• Add moderate- to high-intensity muscle-strengthening activities that work for all major muscle groups at least 2 days per week, including bodyweight exercises, lifting weights, exercise with resistance bands

Combining Strength Training and Cardio

A combination of cardio and strength training with at least moderate exercise on 5 days each week is the best way to reach optimum health benefits. 

Cardio (cardiovascular exercise) refers to any exercise that gets your heart pumping harder and increases your heart rate and breathing rate. Cardio keeps your heart healthy, boosts immune function, and improves energy levels and mood. Examples include: 

• Brisk walking

• Running

• Cycling

• Swimming

• Rowing

• Dance aerobics

• HIIT (high-intensity interval training)

Strength training, also known as weight lifting or resistance training, refers to using weights or resistance to build muscle strength. Strength training is important for muscle growth and also improves bone health. Examples include:

• Lifting free weights like dumbbells or kettlebells 

• Weight machines

• Resistance bands

• Body weight

Importance of Rest Days

Rest days are vital in a workout plan because they help your body recover, repair, and rebuild muscle tissue and replenish energy stores, which is important to avoid injury and to build long-term habits.

Muscle Gain vs Weight Loss

If your goal is to build muscle, your training protocol should include at least 3-5 days of resistance training each week. You should focus on slowly lifting more weight over time, but increase by no more than 10% each week to prevent injuries. 

If your goal is to lose weight, plan to hit the gym at least 5 days a week for at least 30 minutes each time. Include a mix of cardio and strength sessions, such as full body workouts, HIIT, and circuit training.

Sample Workout Routines

Here's a more detailed breakdown based on fitness goals:

Goal: Muscle Building

Frequency: Aim for 4-5 workouts per week, with each session lasting 60-90 minutes. 

Workout Type: Do intense exercise, including full-body workouts (2-3 days a week) or upper/lower body splits (4 days a week). Prioritize lifting heavy weights with adequate rest periods. 

Goal: Losing Weight or Cardiovascular Fitness

Frequency: Aim for 4-5 cardio sessions per week, with each session lasting 30-60 minutes. 

Workout Type: Include a mix of moderate and vigorous intensity activity or consider high-intensity interval training (HIIT). 

Goal: General Health and Fitness

Frequency: Aim for 3-5 sessions of moderate to vigorous exercise per week. 

Workout Type: Include a combination of cardio and strength training. 

How to Set Realistic Fitness Goals

Here are some tips on creating and sticking with a fitness routine:

• Consult your doctor before starting a new fitness program, especially if you have chronic medical conditions, are over 40, or haven’t exercised for a long time.

• Consider working with a certified personal trainer who can develop a training plan tailored to your fitness level. 

• Break down your overall health and fitness goals into small, achievable mini-goals. For example, if you want to lose weight, don’t think of losing 30 lbs. Set a mini-goal to lose 5 lbs in one month after starting a new fitness routine. 

• Keep a training diary. This will help you monitor your progress and keep you motivated.

Consistency and Progression

Consistently engaging in a fitness routine helps in making exercise a part of your daily life. Over time, these behaviors evolve from being conscious efforts to automatic actions. As a result, you form healthy habits for life that significantly improve your health and increase your lifespan.

Progression is important to prevent plateaus. As your body adapts to a specific workout routine, you may notice slower gains compared to newbie gains. That’s why it's important to gradually increase the intensity, duration, or frequency of your workouts and mix up the types of exercise you do to continue making progress. 

Remember that while gym workouts are great, you can include physical activity in your daily routine. Try to be active throughout the day, for example by:

• Walking or riding a bicycle to work.

• Getting off one stop early on public transport and walking the rest of the way.

• Parking further away.

• Taking a short walk during your lunch hour.

• Taking the stairs instead of the elevator.

• Doing household chores such as mowing your yard.

Common Questions About Exercise Frequency

Is Working Out 7 Days a Week Beneficial or Harmful?

Experts say that while moving your body 7 days a week is beneficial, intense exercise 7 days a week can be harmful by slowing down progress or causing injuries.

Is Working Out 5 Days A Week Too Much?

No, working out 5 days a week is not too much. Getting 30 minutes of physical activity 5 days a week can help you reach your fitness goal of 150 minutes per week.

Is Working Out 3 Days a Week Sufficient for General Fitness?

Yes, working out 3 days a week can be sufficient for general fitness. Aim for 150 minutes of moderate exercise each week (for example, 50 minutes x 3 days) with at least 2 days of strength training.

Does Walking Count Toward 150 Minutes of Exercise?

Brisk walking is considered a moderate intensity physical activity and counts towards 150 minutes of exercise per week. You should walk at a pace of 3 to 4.5 miles per hour (or a 13- to 20-minute mile). You should be able to hold a conversation while walking briskly though you may be slightly out of breath.

How Many Rest Days Do Experts Recommend?

Experts recommend 1 to 2 rest days each week to stay injury-free and committed to your fitness goals.

What is the 70/30 Rule in Fitness?

The 70/30 rule in fitness is that when it comes to losing weight and getting rid of stubborn fat, 70% comes from making dietary changes, and 30% comes from exercise.

What Are Steady State Sessions?

Steady state training is a low to moderate intensity cardio exercise sustained for an extended period of time. For example, a long, slow run on cardio day in training for a marathon. Potential benefits include building endurance, burning fat, and putting less stress on your joints and muscles compared to intense exercise. Potential drawbacks include boredom and overuse injuries.