How Much Workout a Week is Enough?

How much workout a week is enough? According to a new study, it may be less than you think.


For individuals who are looking to maintain their overall health and well-being, having a regular exercise routine that is tailored to their specific needs and abilities can provide numerous benefits. However, with such an abundance of exercise options available, it can be difficult to determine how much workout a week is enough.

It is generally recommended that individuals get 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity on a weekly basis. This should include activities such as walking, jogging, swimming, cycling, jumping rope, skipping rope and rowing among others. In addition to this aerobic output, muscle strengthening exercises are suggested two days every week as well. Muscle strengthening exercises may include using weights/resistance machines in the gym or bodyweight exercises such as push ups and pulls ups.

However, the recommended amount of exercise may not necessarily be feasible for all individuals due to various reasons such as time constraints or physical limitations. It is important for those with special considerations to talk with their physicians before starting an individualized fitness program according to their abilities. In general though, increasing activity levels – even slightly – has huge potential benefits for health outcomes in the long term.

Benefits of Exercise

Exercise is essential for staying healthy and living a longer, healthier life. Regular exercise strengthens your heart, increases your metabolism, helps you maintain a healthy weight, and reduces your risk for disease. It also helps to boost your mood and can even reduce stress levels. So, how much exercise should you get each week? Let’s explore the benefits of exercise and learn how much exercise is enough.

Physical Benefits

The benefits of physical exercise to our bodies are huge and well-known. Regular physical activity helps us keep our bodies strong and healthy, which can lead to an improvement in our overall quality of life. Regular exercise leads to an increase in muscular strength and endurance, better joint health, improved body composition, improved cardiovascular fitness, stronger bones and a decreased risk of metabolic disorders. It can also help lead to lowered blood pressure, heart rate and cholesterol levels. The boost in energy from exercising regularly can help improve mood states and combat stress by releasing endorphins into the body. Exercise has even been linked to reducing the symptoms of depression and anxiety as well as helping with sleep issues.

Mental Benefits

It’s not just physical health that exercise can improve: regular physical activity can have a profound effect on mental wellbeing, too. According to various scientific studies, regular exercise can help reduce the symptoms of stress and anxiety.

It can even help treat mild to moderate depression and it has been found to act as a mood-booster. People who exercise regularly tend to feel more energized when exercising, and less depleted after finishing a workout than people who don’t exercise.

Furthermore, there is evidence that suggests that exercise can help improve sleep quality, in addition to improving concentration abilities during the day by increasing alertness. All of this points towards the fact that engaging in regular physical activity, even if done for only 30 minutes per day several days per week can dramatically impact one’s mental wellness for the better.

Types of Exercise

Exercise is an important part of staying healthy and in shape. There are various types of exercise that you can do depending on your fitness goals and preferences. From weight-bearing exercises to aerobic exercises, there are plenty of options to choose from. In this article, we’ll discuss the different types of exercise and how much you should do in a week to meet your fitness goals.


Cardio (or aerobic exercise) is any type of physical activity that raises your heart rate for an extended period of time. Cardio forms the foundation of a healthy workout regimen and is crucial to your overall health and well-being. This type of exercise increases your stamina and improves the flow of oxygen throughout your body. Regularly engaging in cardio can help reduce risk factors for many medical conditions, such as heart disease and stroke, while increasing cardiovascular endurance and muscle strength. Examples of cardio exercises include running, jogging, swimming, walking, rowing, hiking, aerobics classes or cycling. Depending on intensity and duration, some activities may cause you to sweat and reach exhaustion in as little as 10-30 minutes; this doesn’t necessarily mean you need to exercise for hours every day though — even just a few sessions a week can have large health benefits over time.

Strength Training

Strength training is any form of exercise that targets the muscles in your body, working to build strength, anaerobic endurance or size. Strength training can be done with both free weights and machines. Common types of strength training include weight lifting, power lifting, circuit training and functional fitness.

The type of strength training you do depends on your goals. If you want to build muscle mass and size, then heavy weights and low reps are usually used. On the other hand, if you want to increase your aerobic fitness level then lighter weights with more repetitions may work best for you. Whether your goals are mass building or improved fitness levels, it’s important to do exercises that challenge the major muscle groups in your body (e.g. back, chest, arms and legs).

It’s important to understand the principles behind strength training so that you make progress towards meeting your goals or achieving specific performance objectives. As with any physical activity program, it’s important to warm up before engaging in strenuous exercises to avoid injury; use good technique; never lift too heavy a weight; take rest days between workouts; and most importantly listen to your body for signs that something may not be right during repeated practice or when introducing a new exercise into your routine.

Strength training can also help prevent injury from all types of physical activity and should always be part of a balanced approach to health and overall fitness — remember that while moderation is key: too little intensity won’t yield results but too much could lead to injury if safety measures are not taken into consideration!


Flexibility exercises involve stretching and range of motion activities that help improve flexibility and prevent injury. They focus on the muscles that cross two joints, helping to increase flexibility, strength and endurance throughout your body. Examples include: static stretches, dynamic stretches, active isolated stretches, foam rolling and ballet barre exercises. Flexibility exercises should be performed 3-4 days per week for 10-15 minutes each day to achieve maximum benefits.

How Much Exercise is Enough?

Exercise plays an important role in keeping our bodies healthy and fit. It can also help us manage stress levels and can even improve our mood. However, it’s important to know how much exercise is enough to stay in shape. We’ll discuss what type of workout, how much frequency and intensity is best, and more. Let’s get into the details.


The amount of exercise a person needs is determined largely by age and other factors, such as health status and fitness goals. A variety of physical activity guidelines exist to help individuals determine what’s best for them. In general, the goal should be to accumulate at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous cardio activity each week for optimal health benefits.

Aerobic workouts involve conditioning your heart and lungs as well as providing an overall calorie burn. Moderate-intensity activities can include walking at a comfortable pace, swimming, slow bicycling or mowing the lawn with a push mower. Vigorous exercises might include running, jumping rope or swimming laps.

Adults should also incorporate strengthening exercises that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) at least twice per week using weight machines or resistance bands. Flexibility exercises such as stretching are important to increase range of motion and improve mobility in joints. Balance exercises may be beneficial for adults over 50 who are at higher risk for falls.


The intensity of your workout is an important factor when considering how much exercise is enough. If you are aiming to improve your overall fitness level, moderate to intense physical activity can help you reach your goals. Generally speaking, exercising at moderate intensity (60-70 percent of maximum heart rate) for 2 1/2 hours per week or at hard intensity (70-85 percent of maximum heart rate) for 1 1/3 hours per week should be sufficient.

It’s important to note that physical fitness levels tend to decrease with age, so it may not be possible to achieve and maintain the same level of fitness in old age as was possible when in a younger age group. However, any amount of physical activity that makes you feel happier and healthier should be considered sufficient and beneficial.

If weight loss is an additional goal, increasing the frequency and intensity of workouts will help burn calories. Intense exercise leads to higher calorie burns due to elements such as higher heart rate and increased sweat production. Vigorous exercise also helps shape muscles and condition the body after long-term workouts, while helping with bad breath issue too.

Remember these key points whenever considering the optimal amount and intensity of exercise: everyone has different capabilities; exercises tailored specifically for individual needs are best; and consistency over time ensures long term progress towards the health goals desired by each person.


When discussing frequency, in order to determine how much exercise is enough each week, it’s helpful to understand the guidelines suggested by The American College of Sports Medicine (ACSM). The “Health and Fitness Journal” states that adults should participate in moderate or high intensity aerobics for 2.5 hours every week. To gain even more benefits from exercise, you can increase your frequency to 5 hours a week or more for significantly enhanced physical health benefits.

In addition to participating in aerobic workouts like running, cycling, swimming, walking or any other activity that raises your heart rate, you should also incorporate strength training into your weekly routine. ACSM suggests adults do strength exercises with weights a minimum of two times each week. If a person lifts weights very often they may need to increase the number of days they rest between each session since your muscles require time to heal after lifting weights.

Finally flexibility exercises such as yoga and stretching are recommended at least two days a week as well in order to improve range of motion naturally as well as enhance muscle function during physical activity. Some individuals may need more frequent stretches depending on their physical condition and the activities they are performing while exercising. Consulting with a doctor or personal trainer beforehand is always encouraged before starting any type of workout regimen.


When it comes to working out, it’s important to find a schedule that fits into your lifestyle and includes activities you enjoy. Everyone has different fitness needs and goals, so there is no one-size-fits-all solution when it comes to the amount of exercise you should do. However, experts recommend at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week for general health benefits. If you are interested in increasing muscle mass or improving performance, then you may need to increase your aerobic and/or strength training exercises. It’s recommended that strength training is done 2–3 days a week on nonconsecutive days for beginners and 3–4 days per week for more advanced lifters.

To maximize the benefits of exercise, make sure to give your body time to rest and recover between workouts. Also, take some time each day to engage in stretching, deep breathing exercises, yoga or activities that give you mental clarity and reduce stress levels such as reading or journaling. By making changes in both your physical activity as well as lifestyle behaviors such as eating a healthy diet and getting enough sleep each night, you can help ensure long term health benefits from exercising regularly.

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