The optimal number of workout days per week depends on your fitness goals, experience level, and the type of exercise you do. Here is a summary based on expert recommendations:
General Health and Cardiovascular Fitness
- Aim for 150 minutes of moderate-intensity aerobic exercise per week , which translates to about 30 minutes a day, 5 days a week. Alternatively, 75 minutes of vigorous activity per week is also recommended, spread over 3 to 5 days
- Cardiovascular training can be done 3 to 5 days per week, but avoid high-impact activities more than 5 days a week to reduce injury risk
- For heart health and longevity, combining cardio with strength training is beneficial
Strength Training and Muscle Building
- For beginners, 2 to 3 full-body strength training sessions per week are effective to build muscle and strength, allowing rest days in between
- Intermediate lifters can train 3 to 4 days per week , potentially using split routines targeting different muscle groups
- Advanced lifters may benefit from 4 to 6 days per week of training, mixing heavy and moderate intensity workouts
- Research shows training a muscle group at least twice a week maximizes muscle growth
- Strength training sessions should be at least two days per week, ideally combined with cardio on other days
Weight Loss
- For weight loss, exercising 5 days a week with moderate-intensity workouts is recommended to meet general physical activity guidelines
Practical Recommendations
- Beginners: Start with 3 days per week of full-body workouts plus some cardio.
- General fitness: 3 to 5 days per week combining cardio and strength training.
- Muscle building: 3 to 5 days per week with a focus on strength training.
- Advanced athletes: Up to 6 days per week , balancing intensity and recovery
Recovery and Balance
- Rest and recovery days are important to prevent injury and allow muscle repair.
- Listen to your body and adjust frequency based on fatigue and progress
In summary, most adults should aim to work out 3 to 5 days per week , combining aerobic and strength training exercises, with at least two days dedicated to strength training. Beginners can start with fewer days and gradually increase frequency as fitness improves.
