How Many Workouts Per Week Should You Do?

You’re probably wondering how many workouts per week you should be doing. The answer may surprise you.


Regular physical activity is one of the most important things you can do for your overall health and well-being. Whether it’s walking, running, swimming, or even just stretching and strength training, getting your heart rate up a few times per week has numerous benefits. But how often should you work out?

The answer to this question has several variables that depend on your fitness level, goals, and individual needs. Generally speaking, it’s recommended that adults get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. This recommendation should be spread over at least three days and ideally five days. Strength training regimens should also be done at least two days per week—ideally three or more.

If you are just starting to incorporate exercise into your routine, it is best to ease into it slowly in order to build up strength and stamina and reduce the risk of injury from overexertion. It can also be helpful to focus on developing good habits by doing some kind of physical activity every day instead of setting intense goals right away; something as simple as a short walk can add up over time!

Benefits of Working Out Regularly

Exercise is a great way to build strength and endurance, reduce stress, and promote overall health. Working out regularly has numerous benefits, including improved cardiovascular health, better muscle tone, and improved brain function. But how often should you workout to reap these benefits? Let’s explore the pros and cons of different exercise schedules and determine how many workouts per week you should do.

Improved physical health

Regular physical activity is one of the most important things you can do to improve your physical health and well-being. When done in moderation, exercising can reduce the risks of heart disease, stroke and diabetes, prevent some forms of cancer, strengthen bones and muscles, and lower blood pressure. It also helps reduce stress, promote better sleep quality, boost mood and energy levels, manage weight, enhance brain function, and may help to improve self-esteem. Studies have shown that people who exercise regularly live longer than those who do not.

The amount of physical activity required for improved health depends on age as well as fitness level; however, it is generally advised that adults should participate in at least two hours and 30 minutes (150 minutes) of moderate aerobic activity each week — such as running or brisk walking — for general health benefits. For enhanced health benefits such as improved cardiovascular fitness or weight loss goals beyond reaching a healthy weight bracket requires an increase in physical activity to four hours (300 minutes) per week or more. Additionally, resistance training such as weight lifting is recommended twice weekly to improve muscular strength and endurance.

Improved mental health

In addition to physical benefits, exercising regularly can have positive impacts to mental health. Studies have found that engaging in regular physical activity can help reduce stress, reduce symptoms of depression and anxiety, improve mood and self-esteem, increase happiness and general wellbeing, as well as improve sleep quality. One study on adolescents showed that those who participated in more physical activities were three times happier than their peers who were less active.

Exercising regularly can also sharpen memory recall and concentration levels. Additionally, it increases the body’s ability to produce endorphins which are the “feel-good” hormones that boost mood and create a sense of euphoria. Higher levels of endorphins lead to an improved mindset while decreasing symptoms of mental health problems. Regular exercise can also act as a channel for positive coping because it provides distractions from difficult feelings or negative thoughts and encourages individuals to focus on themselves rather than difficult situations in life.

Improved sleep quality

It’s no secret that exercise helps keep your body healthy and fit, but many people don’t realize the impact it can have on the quality of your sleep. Working out regularly has been proven to improve both the quantity and quality of your rest. As you exercise, your body temperature rises and then decreases during your cool down period which signals to our body it is time for sleep. Additionally, working out often releases endorphins that can calm both mind and body for better rest. Similarly, regular physical activity increases deep sleep cycles which are essential for rebuilding muscle tissue from strenuous activities during the day such as everyday errands or even working out itself. Research has also linked regular exercise to improvements in getting to sleep faster and overall waking up more rested in the morning. Thus, if you make even just thirty minutes of exercise part of your daily routine you are more likely to notice improvements in how well you can rest at night.

Improved energy levels

Regular physical activity, such as working out, provides several benefits that promote improved overall health and well-being. Engaging in regular exercise can lead to improved energy levels, better management of stress and anxiety, enhanced cognitive performance, improved sleep quality and quantity, and a generally better sense of physical fitness.

When it comes to working out regularly most experts recommend individuals to aim for at least 3-5 sessions a week of moderate-intensity exercise or 2 sessions of high intensity training. The amount should be tailored based on your fitness level and specific goals you wish to achieve. A workout routine should also include a variety of exercises that target different muscle groups; including cardiovascular activities (walking, running, biking), core strength (planks) and resistance exercises that use gym equipment or bodyweight movements (push ups). Additionally, an important aspect for any successful workout program is having enough rest days to let the muscles recover.

Regular physical activity improves your energy levels by allowing you to become more alert and better able to concentrate on tasks, reducing fatigue throughout the day due to increased oxygen flow through the body as well as improved joint function from increased range of motion from regular stretches. Exercise also improves blood circulation which helps deliver vital nutrients around your body aiding in muscle repair after exercise as well as maintaining healthy organs functioning properly. Additionally working out will help improve mental health by increasing endorphin production which gives users a feeling a satisfaction after completing their workouts making them feel energized throughout the day meaning less lethargic times during the day due to an overall improved mood!

How Many Workouts per Week Should You Do?

Working out is a great way to maintain your physical health, strengthen your muscles and bones, and to improve your overall wellbeing. But how many workouts per week should you do? This is a common question among beginners to the fitness world and even seasoned veterans. Let’s take a look at the different factors that may affect how many workouts you should do per week.

Guidelines for Different Fitness Levels

When creating your own exercise routine, it’s important to consider what your exact fitness objectives are so you can choose the right regimen for reaching those goals. Once you’ve determined your fitness level, learning how many workouts per week to fit into your schedule is the next step. However, there is no one-size-fits-all approach – the number of weekly workouts should depend on several factors such as age, lifestyle and overall health.

For beginner or intermediate exercisers, the American College of Sports Medicine recommends at least two days of moderate-intensity physical activity per week or five days of vigorous aerobic activity depending on time constraints and schedule. A low intensity workout may range from an hour moderately active activity such as brisk walk or light jog. A more intense workout might involve HIIT (high intensive interval training), alternatively known as interval running with bursts of very high intensity performance followed by an easier recovery interval.

In addition to moderate-intensity activities, beginner and intermediate exercisers should also include additional strength training sessions a couple times a week where they focus on building muscle and endurance by lifting weights (free weights or body weight exercises). Muscles need time to rest/recover in between workouts so avoid exercising the same muscle group two days in a row.

For advanced exercisers who have already built up muscular endurance and strength levels through consistent exercise over time, ACSM advises three to five days per week of cardiovascular exercise that has increased frequency, duration and intensity while still providing rest periods in between each session. As with beginners/intermediates exercises it’s important not to train the same muscles back to back days but follow up high intensity workouts with lower impact activities such as yoga/Pilates etc. In terms of resistance training guidelines for advanced exercisers tend to be higher frequency better suited for machines than free weights however still incorporating breaks where necessary for proper recovery between sets/sessions/weeks etc., In addition some advanced fitness program may also include resistance exercises using their own body weight like push ups pull ups burpees chin ups dips etc.

No matter what fitness level you’re at and how many times a week works best for you make sure that before starting any type of physical activity you consult with your doctor first and ensure that it won’t interfere with any medical issues you have including but not limited any underlying conditions that could be aggravated as a result of intensive exercise activities like heart problems joint pain depression anxiety etc..

Sedentary individuals

For sedentary individuals, beginning with 2-3 20-minute sessions of moderate-intensity aerobic exercise spread throughout the week is recommended. This can be gradually increased to 3-4 sessions per week and eventually to 5-7 if desired. When starting an exercise program, it is important to start with a lower amount of exercise and gradually build up; sudden increases in activity can lead to fatigue, muscle soreness and injury. For those who are completely new to regular physical activity, it is best to consult with a health care provider prior to beginning an exercise program.

In addition to aerobic exercise, strength training should be done 2 times per week on nonconsecutive days for each major muscle group (legs, chest, back etc.). This can include bodyweight exercises or activities that involve the use of free weights or weight machines, but should focus on all major muscle groups evenly. It’s important that careful attention is paid in order to avoid injury from improper technique when lifting weights. It’s also important not to overdo it as soreness or fatigue may result and cause discouragement from continuing the program.

Moderately active individuals

For moderately active individuals, the American College of Sports Medicine (ACSM) recommends 2-3 days per week of moderately intense cardio activity that lasts for at least 20 minutes; an additional day of light cardio activity and 2-3 days per week of strength training.

Moderate intensity activity increases your heart rate, but you should still be able to carry a conversation while you exercise. Examples of moderate intensity activities include walking, jogging, biking and swimming. It’s important to strive for a balanced weekly routine that incorporates both high intensity and low intensity workouts as high intensity exercise can lead to overtraining if performed too frequently.

Strength training can be done using bodyweight exercises like pushups, squats, lunges and planks, machines in the gym or resistance bands. The ACSM advises performing 1-3 sets of 8-12 repetitions with moderate weight; doing more than 3 sets may not provide any additional benefit as beyond this point fatigue begins to set in quicker than muscle gains.

Highly active individuals

Highly active individuals tend to have a different set of needs when it comes to physical training. As such, it is generally recommended that these individuals aim for three or more high-intensity workouts per week, in addition to two or more moderate intensity workouts. In general, athletes and those engaged in other physically demanding activities should focus on balancing their training sessions in order to optimize their performance while avoiding overtraining.

For most highly active individuals, this means that they should be performing around five total workout sessions per week — three intense workouts (like those requiring a lot of endurance work) and two more moderate sessions (such as light weight training). Again, the type of physical activity each individual engages in will determine the exact nature of their workout routine. However, the above range can provide a good starting point for having an effective workout program that is also sustainable over time.

Tips for Creating an Effective Workout Routine

Creating an effective workout routine is key to achieving your fitness goals. It is important to find the right balance between training frequency, intensity and duration to ensure you get the most out of each workout. Knowing how many workouts per week you should do is a great starting point when developing your routine. This section will cover the pros and cons of various workout frequencies as well as tips for creating an effective workout routine.

Choose exercises you enjoy

When building an effective workout routine, it’s important to choose exercises you enjoy. This will make your routine more enjoyable, which will help ensure that you stay consistent with your program and stick to it over time. Keep in mind this doesn’t mean doing the same exercises every time. You can switch things up and try new activities or even variations of ones you’re comfortable with, like a different running route when going for a jog or using heavier weights in your strength training workouts. Furthermore, be mindful of how much pressure you put on yourself – too little can hinder progress, but too much may lead to burnout. Finding the right balance is key so keep in mind the reasons why you want to exercise and regularly remind yourself of these motivating factors to stay on track with your program.

Mix up your workouts

Mixing up your workouts and trying different activities is key for effective workouts. Different types of exercises can target specific areas of the body that you want to focus on and also keep you motivated to continue your routine. Each session should begin with a warm-up, which can include any kind of low-intensity cardiovascular activity such as jogging or jumping jacks. During the warm up, it’s important to stay focused on slowly increasing your heart rate in a controlled manner and getting your muscles ready for more strenuous exercise.

Once the warm up is complete, you can then add some exercise sessions such as cardio machines (treadmill, elliptical), weight training, yoga classes and a variety of other exercises that are tailored to fit into different parts of your routine. It’s important to balance out different types of activity so that you challenge yourself without pushing yourself too hard, too quickly or too often. Make sure to take breaks between exercises throughout the workout; this helps reduce fatigue and facilitates faster recovery times between training sessions.

Finally, it is important to finish each workout with a cooldown period. During cooling down after exercise, aim for 5–10 minutes at a lower intensity such as walking or cycling at an easy pace. This will help restore your body’s natural state and improve mobility by reducing delayed muscle soreness (DOMS). Additionally reducing any lactic acid build-up which has occurred during exercise; improving overall circulation around the body; stabilizing breathing rate back to its normal rate; promoting relaxation by lowering stress levels which have been raised due to increased exertion during intense training sessions; enabling flexible muscles through stretching postures etc.

Set realistic goals

Setting realistic fitness goals is an integral part of establishing an effective workout routine. Before you begin any exercise program it is important to assess your current fitness level and determine what you want to achieve. Having a clear goal in mind will help you stay motivated and focused as well as track your progress. To ensure that your goals are achievable, take into consideration factors such as time availability, existing commitments, age, health conditions, and other lifestyle factors. Once you have set realistic goals you can begin planning your workout routine.

When deciding how many workouts per week you should do, consider not only the length of each session but also their intensity. Aim for at least three moderate intensity workouts per week with a rest day in between and add in longer more intense sessions on an additional day or two if your time permits. Keep in mind that this is just a general guideline – the number of workouts that you require will depend on the type of results you are hoping to achieve and also any limitations such as health conditions or injuries that may be present. Therefore, it is important to consult with a qualified medical or fitness professional prior to embarking on any exercise regimen for advice tailored to meet your individual needs.

Track your progress

Tracking how often and how intensely you work out is important in order to create an effective workout routine. During a workout, your progress should be monitored in order to determine what kind of progress has been made over the previous session. Making adjustments and changes to your workout routine is a key part of achieving successful and consistent results. Moreover, tracking your progress will help you stay motivated – every time you review your workout results you can feel proud of the hard work you have put in, giving you that extra push for the next session.

When tracking your progress, look at both short-term and long-term goals – i.e. measuring what you have achieved over the past few workouts compared to where you want to be at the end of the period or season. You may even decide to keep a daily log or journal where you can write down all of your exercises completed on that day along with sets, reps and rest periods between sets – however detailed or simple – this can make it easier for both yourself and any personal trainer involved in helping design your work out routine to see how well it’s progressing when analyzed over time. Ultimately, keeping track of your exercise will keep everything focused on progressing towards your goal so that eventually those hard earned rewards can be reaped!


In conclusion, the number of weekly workouts one should complete is largely dependent on individual goals, lifestyle, and health. To maximize results, consistency is key. Sustainability and enjoyment of a workout routine can go a long way in helping reach desired fitness outcomes.

The American College of Sports Medicine recommends that adults should aim to accumulate 150 minutes per week of moderate-intensity or 75 minutes per week of vigorous-intensity exercise. Strength training should include 1 or 2 exercises for all major muscle groups twice per week. Additionally, adding flexibility and balance activities to a routine are also encouraged for optimal health benefits. Speak with your physician before embarking on an exercise program to ensure that it is both safe and beneficial for your individual needs.

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