How Often Should You Workout a Week?

A lot of people ask me how often they should workout a week and my answer is always the same.

Benefits of Exercise

Exercise can be an important part of maintaining a healthy lifestyle. It can help you maintain a healthy weight, reduce stress and depression, improve your heart health, and give you more energy. Getting in the habit of exercising regularly can also help you develop better habits and increase your self-discipline. Let’s discuss some of the specific benefits of exercise.

Improved physical health

Regular physical activity can improve the overall physical health of an individual. Exercise has numerous benefits such as strengthening the cardiovascular system, increasing muscle mass, improving blood sugar regulation, helping bone density and joint health, improving respiratory and mental functions, aiding in weight management and more. On average, adults should aim to get 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week to maintain good physical health. Activities such as brisk walking, jogging or running, swimming or cycling are all examples that can help individuals reach their weekly workout goals for improved overall physical wellbeing.

Improved mental health

Regular physical activity is essential for maintaining good mental health. Exercise has been proven to reduce anxiety, depression and other mood-related disorders. A recent study showed that people who exercise at least three times per week reported lower symptoms of emotional distress than those who exercised less often or not at all. Exercise can also reduce the risk of developing psychological conditions such as schizophrenia and other psychotic disorders, bipolar disorder, obsessive compulsive disorder (OCD), post-traumatic stress disorder (PTSD) and general emotional disturbances. Moreover, regular physical activity can help improve sleep patterns by reducing stress hormones like adrenaline and cortisol. It can help you relax and feel more rested, both mentally and physically. This can help to boost concentration levels and overall productivity. Improved mental health from exercise is thought to come from its ability to promote the production of endorphins, which are natural substances in your body associated with good feelings.

Increased energy levels

Increased energy levels are one of the main advantages of engaging in regular physical activity. People who exercise tend to have higher overall energy than those who do not, so if you want to give yourself a natural boost in the afternoon, try getting active earlier in the day. Exercise helps to stimulate endorphin production in the brain which releases “happy” hormones like serotonin that help to reduce stress and anxiety. By decreasing your stress levels, you will often have a more energized feeling and be able to power through your day with more clarity and focus. Additionally, research has shown that physical activity can lower fatigue and even contribute to increased longevity of life.

Frequency of Exercise

Exercise has many physical and mental health benefits, so it is important to set aside enough time in your weekly schedule to keep active. How often though, is the right amount? The recommended frequency of exercise depends on several factors like your current fitness level and goals. In this article, we’ll look at the optimal frequency of exercise per week and the benefits of following it.

Strength Training

Strength training is an important part of any well-rounded fitness program and should be done 2–3 days per week with at least one day of rest in between. If you’re just starting out, you may want to start with one session per week, and then build up to two or three days. To ensure strength training is benefiting you effectively, it’s recommended that you utilize a variety of range-of motion exercises which work the various muscle groups in each region of your body (i.e. lower body, upper body, etc.). This kind of exercise allows for a full range of contraction (from all the way down to) and release, promoting increased muscle mass and overall strength. Repetitions and sets also play a critical role when beginning any strength training routine – typically 8–12 reps/set as this focuses on muscular-endurance rather than maximum strength development (which should instead include fewer repetitions using heavier loads).


Cardiovascular exercise, also known as aerobic exercise or cardio, is an important part of any fitness program. Cardio can help you stay fit and healthy, strengthen your heart and lungs and improve your overall physical health. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity each week for adults, which breaks down to 30 minutes or more 5 days a week.

If you are new to exercising or haven’t been active in a while, it’s best to start off slow and ease into regular cardio sessions. Start by doing 10 minutes at a time and gradually build up until you reach the recommended 150 minutes per week. Walking is an excellent form of low-impact cardio for people just starting out with exercise; many find that walking outside in the fresh air helps to motivate them to continue working out.

For those who want to increase their workout intensity, jogging or running can provide great cardiovascular benefits. For anyone who prefers staying indoors during colder weather months, cycling classes or spinning classes can give you a great full-body workout with all the benefits of outdoor cycling such as improved joint flexibility and increased energy levels. Swimming is another great way to track progress as well as get some exercise in—swimming laps gives you a solid cardio workout plus all the benefits of resistance training too!

Therefore, depending on your fitness level and goals there are several types of cardio workouts that you can incorporate into your weekly routine that will maximize health benefits while enjoying yourself at the same time!


Stretching is an important part of any fitness program and should be done daily, or at least several times a week. Stretching not only improves flexibility, but it also helps to reduce the risk of injury when exercising and can even help with muscle soreness after a workout. Stretching should be done after a warm-up and before any exercise session, such as weight lifting, running or other cardiovascular activities.
Yoga is an excellent form of stretching that combines poses and movements connected with conscious breath. It can help you to increase strength, endurance, balance and flexibility while boosting your mood. Yoga often involves relaxation techniques as well as breathing exercises which can lead to improved mental clarity.
Pilates is another popular form of stretching which focuses on improving core strength through low-impact exercises that involve the coordination of movement with breathing techniques. Pilates strengthens the abdominal muscles and back muscles while helping to restore postural balance; it’s also excellent for improving posture and alignment from the inside out!
Static stretching is one type of stretching which involves holding an elongated position for extended periods of time in order improve flexibility and range of motion through specific muscles or muscle groups . You always want to pay attention to technique when doing static stretches; focus on keeping proper posture throughout each stretch for optimal benefit. Dynamic stretching incorporates active movements in order to lengthen the muscles you are targeting; these particular stretches are often used by athletes prior to competition in order to maximize performance during events.

Working Out Too Much

Working out too much can create an imbalance in both your physical and mental health. Exercising more often than is recommended can lead to excessive fatigue, increase your risk of injury, and cause burnout. In this section, let’s look at how often you should be exercising each week in order to maintain a healthy lifestyle.

Risk of Injury

Excessive and intense workouts can increase your risk for developing an overuse injury. Overuse injuries involve a gradual onset of pain and take much longer to heal than other sports injuries, such as a ligament strain or broken bone. The majority of these injuries are caused by repetitive activities that involve force, such as running, weightlifting, or cycling.

The key to preventing these types of injuries is to vary your workout routine by increasing intensity in small increments and allowing enough rest and recovery time between workouts. You should also strive to include different types of exercise throughout the week such as strength-training, cardio training, flexibility exercises, or those that target specific areas such as the core, shoulders, legs and back.

Establishing a consistent workout schedule is important for maintaining your fitness level, but it’s important not to push yourself too hard too quickly — this will only lead to frustration and potentially injury. Pushing yourself outside of your comfort zone is great for motivating you in the short-term; however, if you do it too far it can result in an injury or even burnout. Therefore, it’s important to listen to your body when deciding how often you should work out each week so that you can do so safely without sacrificing gains in long-term fitness levels!


When it comes to working out, it’s important to know that some is good and more can be bad. Overtraining occurs when people exercise too frequently or with too high intensity, leading to mental and physical burnout. This can cause injury, exhaustion, and demotivation for the exerciser.

To avoid overtraining and the potential injury or fatigue that comes with it, individuals should not exceed 5-6 days per week of total body workouts; breaks between sessions is sometimes necessary to allow recovery. Additionally, if body aches and pains begin to accumulate during intense workouts, a day off will help muscles recover faster. Working out in shorter segments five days a week allows time for proper muscle recovery while also allowing time for other activities such as stretching or aerobic-based activities like running or swimming.

It is important for individuals to stick to a regular workout routine that works for them but also leaves room for rest and relaxation. If you want optimal results from your workouts every week without risking overtraining, only exercise 3-4 days per week with no more than an hour of activity each day. This allows your body time in between sessions to recover and strengthen so you can return with full vigor the next session!


Burnout is a real risk for those who are new to regular exercise or who increase their workout intensity too quickly. It occurs when the body does not have enough time between workouts to adequately recover from the strain of exercise. This can lead to fatigue, muscle aches, and difficulty sleeping—all of which can make it more difficult to perform during your next work out, leading straight into a cycle that can leave you feeling exhausted, unmotivated and discouraged.

It is important to take time off in between workouts in order to allow your body and mind the opportunity to rest and recuperate. In addition to planned days off, you should also take breaks during intense workout periods by alternating strength training days with gentler activities like hiking, biking or light jog. The key indicator of healthy exercise is finding a balance between challenging yourself and listening to your body’s cues that you need a break. As they say: “You cannot pour from an empty cup!”

Working Out Too Little

Working out too little is a common mistake that many people make when trying to get fit. It is important to know what the recommended amount of weekly exercise actually is. Not exercising enough can mean that you are not getting the most out of your workout and that you may not be seeing the results you desire. This article will discuss how much you should be working out per week as well as the potential risks of not getting enough physical activity every week.

Failure to Reach Goals

When you don’t meet the goals you set for yourself in terms of the amount of exercise that you do each week, it can cause a sense of frustration and failure. As such, it is important to understand the recommended levels of workout for optimal health and fitness benefits. In general, experts recommend that individuals strive for at least five days a week of moderate to vigorous physical activity. This should last between 30 and 60 minutes each day. However, if you currently have an inactive lifestyle or are just beginning to work out on a regular basis, it is probably best to start with smaller goals. Even just three days per week of consistent exercise will provide health benefits in terms of reducing your risk factors for chronic diseases.

In addition to obtaining at least five days per week exercise as mentioned above, it is also important to make sure that you are practicing specific exercises that target all areas of your body including your muscles, joints and cardiovascular system so that your workout is well-rounded. When combined with other healthy habits such as eating nutrient-dense foods and getting enough sleep, working out regularly can help optimize your overall wellbeing. So remember – consider setting realistic workout goals based on your own current fitness level in order to ensure success when getting active!

Lack of Motivation

One of the main challenges faced by many individuals when it comes to working out is lack of motivation. Whether it be from work, family, school or other commitments, sometimes it’s hard to carve out the time and energy needed in order to stay consistent with a workout regimen. Additionally, with all of the healthy living magazines and fitness gurus online offering up different kinds of workout tips, routines and programs, it can be overwhelming to find something that suits your body best.

In order to stay motivated and get the most out of any workout program, consider setting realistic goals that you can achieve over time. For example, instead of aiming for six-pack abs in three weeks, start with smaller steps such as doing 10 pushups a day or committing to a 20-minute HIIT workout twice per week. You’ll start seeing results while also avoiding burnout by reducing your workouts as needed and focusing on short, intense exercises that get your heart rate up and challenge your muscles.

It’s also important not to forget about other elements of wellbeing such as proper nutrition and sufficient rest in order for you body to recover from any strenuous activities you might be doing. Working out can often seem daunting but definitely don’t let this be a reason why you choose not exercise at all! Be sure to listen to your body’s signals when deciding how often you should hit the gym each week so that you don’t overexert yourself but just enough so that you remain motivated throughout your journey towards achieving better health and wellness.

Loss of Progress

If you do not get in enough exercise on a regular basis, you may experience a gradual loss of progress. This is because physical activity releases hormones that stimulate the body’s natural ability to grow muscle and burn fat. When you are not getting these hormones at regular intervals, your body begins to fall into disrepair. Additionally, if exercise is stopped altogether, the muscles may begin to atrophy due to lack of use.

To get the best results from your exercise regimen and avoid losing progress, it is important to have a balanced workout routine that incorporates both cardio and strength training exercises. Ideally, adults should aim for three days of moderate intensity cardio and two days of full body strength training each week. If increased protein intake along with proper rest and hydration practices are maintained as well, then physical progress can remain steady or increase over time as fitness levels improve.

Finding the Right Balance

Balancing fitness with the rest of life can be a challenge for anyone. There is no one-size-fits-all answer to how often you should workout a week, as everyone’s needs and goals are different. However, there are some general guidelines and considerations to keep in mind when figuring out the best routine for you. Let’s take a look at the various factors that help determine how often you should be exercising each week.

Listen to Your Body

Your body is the best guide to how much and how often you should exercise. Whether you’re a beginner or a seasoned athlete, it’s important to listen to your body and not push yourself too hard. If you attempt workouts that challenge you on both mental and physical levels, it’s possible that your intensity will increase which may require greater rest periods.

Generally, aim for between 30 minutes and an hour of moderate-intensity exercise per day ranging from three to five days per week depending on your fitness level. If a marathon isn’t your goal, the pressure of exercise isn’t so great. In fact, studies suggest that low-volume training with adequate recovery can be just as beneficial as high-volume training without rest interruptions.

In addition to aerobic and anaerobic exercises, stretching can be beneficial as it helps maintain flexibility and range of motion in all body areas. Stretching exercises are relatively easy but have many long-term holistic benefits like improving posture and easing everyday tension buildup in the muscles caused by bad workplace ergonomics or sports activities. To best understand what works for your specific situation, remember that everyone is unique in terms of body type and fitness history; engage with professionals to work out what types of activities are best for you.

Set Realistic Goals

Before starting your workout program, it’s important to set realistic goals. Decide on your desired outcome and be mindful of how much time and effort it will take to achieve. While striving for optimum health is a worthy goal, keep in mind that most physical changes occur slowly, so be patient and allow time to reach your objectives.

If your goal is weight loss or muscular development, consider engaging in strength training an average of two to three times per week in order to build muscle mass and burn more calories overall. When it comes to weight loss, it should be noted that muscles also weigh more than fat, so an increase on the scale may not always reflect fat loss.

To help improve cardiovascular performance and enhance overall fitness levels, a person should aim for at least 150 minutes of moderate-intensity aerobic activity the CDC recommends working out five days a week. If you’re new to exercise or find visits to the gym intimidating, without proper structure and guidance you may find yourself unable to maintain motivation or progress towards your goals. That is why many beginner fitness programs include elements of both aerobic activities such as running/walking/cycling/swimming as well as circuit training exercises aimed at toning up different parts of the body focusing on cardio one day per week then resistance training another day making sure there’s at least one rest day with light stretching before beginning again if 48 hours have elapsed – creating balance while exercising is essential for developing safe habits going forward!

Track Progress

Tracking your progress is essential in order to achieve maximum results with your workout routine. To track your progress, you should keep a weekly log of the routines you complete and how they make you feel. Keeping notes on how much rest you get each night, what types of meals you’re eating, and how intensely each workout felt can give you an accurate insight into how well your body responds to each exercise session. Additionally, tracking the amount of weight and repetitions in different exercises over time can help ensure that your workouts remain challenging while also preventing potential injury. When reviewing your logs and results, look for patterns that may suggest improvements or modifications that could help reach your goals more quickly and effectively.

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