How Many Workouts Per Week Should You Really Be Doing?

If you’re trying to improve your fitness level, you might be wondering how many workouts per week you should be doing. The answer depends on a few factors, but here are some guidelines to help you figure out what’s right for you.

Overview of Exercise Guidelines

How much exercise should you be doing per week to stay healthy? This is a common question, and the answer can vary depending on many factors. The key is to ensure that you are getting a balance of different types of exercise throughout the week. Let’s explore some current exercise guidelines from the experts and what they suggest for optimal health.

Physical activity guidelines recommend that adults get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity every week. In addition, adults should participate in muscle-strengthening activities that involve all major muscle groups two or more days per week.

For optimal health benefits, the guidelines suggest that adults should aim for more weekly exercise than the minimum recommendations. According to the World Health Organization, at least 450 minutes (7 hours and 30 minutes) weekly of moderate-intensity physical activity is recommended for adults aged 18 to 64 years old.

This amount of physical activity may seem intimidating, but it can be divided into smaller amounts of time over several sessions throughout the week. Therefore, adults can reduce the time commitment by participating in different physical activities on nonconsecutive days such as walking to and from work or around town over multiple days (if you commute by public transportation). Additionally, a combination of moderate and vigorous activities can also serve to meet your weekly needs for physical exercise.

Explore the benefits of regular physical activity

Taking time to stay physically active has numerous health benefits, from improved cardiovascular health and mental wellbeing to better balance and enhanced muscle strength. Many experts recommend that adults should strive for at least two and a half hours of moderate-intensity exercise each week, even if it is broken into short bursts throughout the day. Doing average activities like vacuuming or gardening can also be beneficial as part of your overall fitness plan. It’s important to find activities you enjoy doing so you are more likely to stick with them regularly.

Besides the physical benefits, exercise has psychological upshots too — feelings of accomplishment, stress relief, better sleep habits, increased energy and improved mood. Selecting a range of activities that suit your needs means there are lots of ways to stay fit whether you enjoy running outdoors or would rather use a treadmill in a gym setting.

Before beginning any kind of new workout routine or making changes to an existing program it is recommended that you speak with your doctor or health care provider first. This helps ensure your personal fitness goals are realistic and minimize risk from potential injury due to incorrect or overly intensive exercises.

Types of Workouts

It is important to understand that not all workouts are created equal. Depending on your goals, different types of workouts will provide you with different results. There are many types of workouts you can do, such as weight training, running, swimming, and more. Let’s explore the different types of workouts and how many workouts per week you should be doing.

Learn about the different types of workouts

A successful workout routine should involve an appropriate mix of various types of exercise. Knowing the different types of workouts can help you choose an effective and enjoyable exercise program that meets your needs and goals. Some common types of workouts include aerobic or cardio exercise, strength training, flexibility or stretching exercises, functional fitness and balance activities.

Aerobic Exercise: Aerobic exercise involves continuous rhythmic movements that you can sustain over a period of time. Examples include running, walking, swimming, cycling, dancing and rowing. Aerobic exercise strengthens your heart and lungs, boosts your overall energy levels and helps improve your endurance.

Strength Training: Strength training helps build muscle mass by utilizing resistive exercises such as lifting weights or using resistance bands. It can also involve using bodyweight to do squats, pushups or pull-ups. Strength training not only builds muscle mass but also helps to reduce body fat and boosts bone density.

Flexibility Exercises: Flexibility exercises are designed to improve range of motion in the joints by stretching muscles and increasing joint mobility. These exercises reduce muscle tension while improving posture and overall movement abilities so that we can achieve better physical performance during other forms of physical activity. Examples include yoga postures such as downward dog and forward fold as well as simple stretches like calf raises or neck rolls

Functional Fitness Exercises: Functional fitness exercises are designed to promoting improved everyday movements through intensive focus on how our bodies function in real-world situations such as bending down to pick something up off the floor or climbing up a flight of stairs without feeling out of breath or getting injured . Examples include planks for core strength; walking lunges for lower body power; burpees for anaerobic endurance; medicine ball throws for explosive power; overhead presses to increase shoulder stability; step-ups with dumbbells for single leg balance/strength work; Swiss ball stability work with squats & hip bridges etc..

Balance Activities: Balance activities help improve our neuromuscular skills so that we can maintain equilibrium while performing more challenging activities without fear of slipping or falling down too easily. Examples include single leg stands; backwards walking drills; balancing on one foot while doing basic upper body exercises (push ups/ rows etc); alternating between forward & backward movements while traversing different types of terrains (stairs/rocks/logs etc). Additionally working with balance pads & BOSUs also help tremendously when it comes to challenging our balancing capabilities even further .

Identify the best types of workouts for your goals

When it comes to physical fitness, it is important to determine the types of workouts that will best achieve the results you want. Different types of exercise can be used to increase strength, improve endurance and reduce stress. Knowing which type of workout is best suited for your goals will help you get the most out of your workouts.

Strength Training: Strength training increases muscular strength by consistently stressing individual muscle fibers. By gradually increasing the amount of weight lifted and reducing rest times between sets, an individual is able to progress through levels over time and achieve desired physical results. Some examples include weightlifting, bodyweight exercises, resistance bands, machines and cables, as well as kettlebells or medicine ball training.

Cardio Workouts: Cardio exercises increase aerobic fitness by elevating heart rate for long periods of time. Popular forms include running, biking, swimming and rowing; however some people prefer alternatives such as hiking, kickboxing or aerobics classes at a gym or online service such as Peloton to stay motivated throughout the duration of their sessions.

Plyometric Workouts: Plyometric workouts are high-intensity exercises that involve explosive movements such as hopping or jumping in order to quickly develop enhanced muscle power and coordination. These movements target specific muscles in order to strengthen them without adding too much bulk making this a popular choice for athletes trying to create agility while maintaining speed in certain sports activities like soccer or lacrosse. Examples include box jumps, burpees and lateral jumps with a box step-up thrown into mix occasionally for an extra challenge.

Yoga/Flexibility Exercises: Yoga focuses on stretching specific muscles groups with static postures that work on mobility and balance although it requires less intensity than other forms of exercise mentioned above like cardio or plyometrics when done correctly with proper form during each posture. In addition to improved flexibility due regular practice; yoga offers mental clarity from breathing techniques used throughout each session which can help reduce stress levels in individuals dealing with situations life throws their way on any given day.

Frequency of Workouts

How frequently you should work out is an important factor to consider when designing your fitness plan. While some people may recommend that you should work out every day, that may not be the best approach for everyone. It is important to determine how often you should be exercising based on your individual goals and needs. In this section, we will discuss the optimal frequency of workouts.

Determine how many workouts per week you should be doing

When it comes to determining how many workouts per week you should do, there are several things to consider. First and foremost, fitness goals should be taken into account. Are you looking to lose weight? Build muscle? Or perhaps increase cardiovascular health? Each of these objectives requires a different approach in terms of intensity, type of exercise and duration.

Secondly, understanding the body’s individual needs is important in arbitrating the optimal number of weekly workouts. In terms of metabolic rate and lifestyle, for example, everyone is different – which means that one individual may require more intense activity compared to another person with minimal physical activity requirements.

The recommended number will also depend on other factors such as time constraints and personal commitment levels. Generally speaking, moderate exercise for an average adult should include twenty minutes or more three times a week; however this can also vary depending on individual attainment goals. For instance, if trying to build muscle while engaging in endurance training, four days a week may be more suitable than three days. The same idea applies if attempting weight loss or improving physical performance – increasing frequency might be necessary in order to effectively achieve desired outcomes while keeping your body safe from injuries.

Ultimately assessing how many workouts per week is appropriate should be determined by understanding each individual’s fitness goals along with real-life limitations factored in the equation through proper planning and scheduling of activities accordingly – which will deter the possibility of compromising optimal health condition and overtraining outcomes.

Consider the intensity and duration of your workouts

When trying to determine how often you should be working out, it’s important to consider the intensity, duration and type of exercises you are doing. For example, if your goal is cardiovascular health, then moderate intensity workouts (like walking or jogging) performed 3-5 times per week, at 20-30 minutes each session, would typically be an ideal regimen. However if your goals are more geared towards muscle building or strength training than a different approach might be needed.

For those focused on muscle building, while there is no one size fits all answer based on individual goals, performing strength movements (including weightlifting) 2-3 days per week with a minimum 48 hours rest between sessions can allow for adequate recovery and muscular gains. It is best practice to perform a full body workout for each session in which 8-12 repetitions of several strength exercises are completed for each major muscle group. Different rep ranges can also be incorporated during one workout as long as they are done strategically and with adequate rest periods in between sets . Additionally along with lifting weights it is important to stretch or engage in flexibility movement at the end of each session in order to allow muscles time to rest and recover before the next day’s training session(s).


Recovery is an important part of any workout routine and should not be overlooked. It is essential to allow your body time to rest and rebuild itself after workouts. This means that you should not be working out every single day. In fact, it’s recommended that you have a minimum of one day of rest per week and allow yourself time to recover between workouts. Let’s explore the importance of proper recovery in more detail.

Determine how much rest and recovery you should be taking

When it comes to physical activity and exercise, rest and recovery is just as important as the training itself. Taking rest days allows your body to repair and rebuild muscle tissue, replenish energy stores, reduce stress hormones, and improve your overall performance, both during and in between workouts.

The amount of rest you need depends on your individual needs and goals. Generally speaking, if you’re focusing on strength-training or high-intensity activities like running or HIIT (high intensity interval training), you’ll want two to three non-consecutive days of no activity each week. If you’re doing more moderate activity such as walking or yoga you may only need one day off each week.

It’s also important to recognize when your body is telling you when it needs more rest. Signs like muscle soreness, fatigue, a decrease in performance, as well as mental exhaustion are all cues that should not be ignored – they are your body’s way of telling you that it needs a break. Incorporating specific recovery techniques such as foam rolling or stretching may also help with reducing post-workout soreness and keep muscles functioning at their peak.

Learn the importance of rest and recovery

Just like physical activity is an important part of living a healthy, balanced life, proper rest and recovery are essential for optimizing training and performance. While some individuals do thrive on a higher volume of training, missing out on the necessary time for your body to repair can lead to increased risk of injury and eventual burnout.

Physical activity often creates microscopic tears in muscles that need time to heal. Without allowing the body sufficient amounts of rest for all systems to get back into balance you won’t be able to maximize your training gains. According to experts from the American Council on Exercise, adults over 18 should strive for 150 minutes (2.5 hours) weekly of moderate-intensity aerobic exercise and two or three days per week of resistance exercise with 24-48 hours rest in between sessions. Additionally, they suggest that you allow one full day off from workouts every week as well as periods where you dial back your workouts after intense blocks of training throughout the year — this is what experts refer to as periodization or planned cycles layered throughout a year-long plan that allows for increased intensity punctuated by periods of lower intensity exercise or overtraining injury prevention/recovery blocks. To achieve maximum results from your fitness program it’s important to find a balance between periods of high intensity and lower intensity workouts.


So, to conclude, it is important to remember to listen to your body and understand that everyone’s needs vary depending on their fitness level. That said, you should aim to exercise 3-5 times per week to see benefits. You should also include both aerobic and strength training exercises. Additionally, it is important to warm up before and stretch after your workout to maintain a healthy body.

Summarize the key points discussed

Physical activity provides numerous health benefits and it is recommended to exercise at least 30 minutes every day. It is important to strike a balance between light, moderate and vigorous intensity physical activities. Depending on your fitness level, time constraints and personal preferences, it is recommended to engage in 3-5 days of moderately intense aerobic activity throughout the week. Additionally, strength exercises should be included in a person’s workout plan 2-3 times per week.

To ensure adequate rest and recovery time and minimize the risk of an injury, spacing out different activities is advised. This can be done by having wider rest periods or doing non-consecutive workouts on different days. Finally, keeping track of your progress can help you stay focused and motivated as you strive toward your fitness goals.

Emphasize the importance of individualized fitness plans

When deciding how many workouts per week you should be doing, it’s important to remember that everyone is different. Finding the right balance of workouts for your individual fitness should be your first priority. Everyone’s goals, body type, and needs are different. By listening to your body and figuring out what works for you, you can customize a plan that will help you reach your goals in the most effective way possiblewiekht without pushing yourself too hard
and leading to burnout or injury. It is recommended to start with a few shorter workouts split into a few days of the week and over time increase the frequency and length of your workouts as needed taking into consideration any desired changes in workout intensity. Additionally, focusing on proper nutrition should not be overlooked as that plays an important part in any successful fitness plan. Taking all these factors into consideration will help ensure that you develop an effective fitness plan unique to you!

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