How often should you exercise to see good results? The simple answer is that it depends on your goals, what kind of exercise you do, and how hard you work. However, experts like the CDC give clear weekly exercise recommendations that most adults should aim for to stay healthy. Meeting these guidelines is a great starting point for improving your fitness and overall well-being. This post will look at what those guidelines are, what they mean for your daily or weekly plan, and how you can find the right exercise rhythm for your own life and goals, whether you want to lose weight, build muscle, or just feel better.
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Why Exercise Frequency Matters
Doing exercise often is key to getting results. Your body needs regular signals to change. If you exercise only now and then, your body does not see a need to get stronger or fitter. When you exercise often, your muscles, heart, and lungs get stronger over time. This also helps keep your body weight healthy and lowers your chances of getting long-term sicknesses like heart disease or type 2 diabetes.
Think of exercise like saving money. Saving a little bit often adds up to a lot over time. Exercising for a few minutes of exercise per week spread out across several days is much better than doing one very long workout every month. Consistency builds fitness.
The recommended physical activity is not just about how hard you go. It is also about how often you move your body in helpful ways. Finding the right number of days per week is a big part of building a fitness plan that works and that you can stick with.
Grasping the Main Guidelines
What do the experts say we should do? The CDC exercise guidelines are a good place to start. They give goals for most adults aged 18 to 64. These guidelines talk about two main types of exercise: aerobic (or cardio) and muscle-strengthening.
The main goal is to get enough minutes of exercise per week. The CDC suggests either:
- 150 minutes of moderate-intensity aerobic activity each week, OR
- 75 minutes of vigorous-intensity aerobic activity each week, OR
- A mix of both types.
Moderate activity makes your heart beat faster and makes you breathe harder than normal. You can still talk, but you cannot sing. Examples include walking fast, riding a bike on flat ground, or dancing.
Vigorous activity makes your heart beat a lot faster and makes you breathe hard and fast. You can only say a few words at a time. Examples include jogging or running, swimming laps, or playing sports like soccer.
On top of the aerobic activity, the CDC also says adults should do muscle-strengthening activities at least 2 days each week. This means working all the major muscle groups, like legs, hips, back, belly, chest, shoulders, and arms. Examples include lifting weights, using resistance bands, doing bodyweight exercises like push-ups and squats, or heavy gardening.
These weekly exercise recommendations are seen as the minimum exercise per week needed for important health benefits. Doing more than these amounts can lead to even greater health rewards.
How to Spread Out Your Weekly Exercise
Meeting the goal of 150 minutes of moderate exercise or 75 minutes of vigorous exercise might sound like a lot. But you do not have to do it all at once. You can spread it out over the week.
For example, to get 150 minutes of moderate activity:
- You could do 30 minutes of brisk walking 5 days a week.
- You could do 50 minutes of moderate cycling 3 days a week.
To get 75 minutes of vigorous activity:
- You could jog for 25 minutes 3 days a week.
- You could do intense exercise for 15 minutes 5 days a week.
Mixing them works too. For example, one minute of vigorous activity counts for the same as two minutes of moderate activity. So, you could do 30 minutes of brisk walking (moderate) twice a week and 20 minutes of jogging (vigorous) once a week. That would be like 60 moderate minutes + 40 moderate minutes (from the 20 vigorous minutes) = 100 moderate minutes worth, plus your two days of strength work. You would still need a bit more moderate activity to reach 150 total “moderate equivalent” minutes. Maybe add another 25-minute brisk walk.
The point is to spread the activity out over several days during the week. Doing some physical activity on most days is better than doing it all on just one or two days. This helps build exercise consistency.
Here is a simple look at how to meet the guidelines over a week:
| Day | Aerobic Activity Example | Strength Training Example | Total Moderate Minutes (or Equivalent) |
|---|---|---|---|
| Monday | 30 min brisk walk (moderate) | 30 | |
| Tuesday | Push-ups, squats, weights | ||
| Wednesday | 30 min brisk walk (moderate) | 30 | |
| Thursday | Push-ups, squats, weights | ||
| Friday | 30 min brisk walk (moderate) | 30 | |
| Saturday | 40 min moderate cycling | 40 | |
| Sunday | 20 min brisk walk (moderate) | 20 | |
| Total | 170 moderate minutes | 2 days | 170 |
This example meets the 150-minute moderate goal and the 2 days of strength training. This shows how you can spread out the daily exercise duration across the week.
Looking Closer at Goals and Frequency
The general recommended physical activity guidelines are for overall health. But what if you have a specific goal, like losing weight or building muscle? This can change how often you might want to exercise.
Exercise Frequency for Weight Loss
Losing weight often means burning more calories than you eat. Exercise helps burn calories. How often you exercise is very important for weight loss, along with what you eat.
Meeting the basic CDC exercise guidelines (150 minutes of moderate activity per week) is a good start for weight loss. This level of activity can help prevent gaining weight and lead to modest weight loss for some people.
But for more important weight loss, many people need to do more. This might mean aiming for 200-300 minutes or more of moderate exercise per week, or a similar amount of vigorous activity.
Here is why frequency is key for weight loss:
- More Calories Burned: The more often you exercise, the more calories you burn over the week.
- Higher Metabolism: Regular exercise, especially strength training, can help build muscle. Muscle burns more calories than fat, even when you are resting.
- Keeps You Active: Exercising often makes it easier to stay active throughout the day.
- Manages Hunger and Mood: Exercise can help control appetite and improve mood, making it easier to stick to a healthy eating plan.
So, for weight loss, aiming to exercise most days of the week is often helpful. This could mean doing cardio 4-5 days a week and strength training 2-3 days a week. The total minutes of exercise per week will likely be higher than the basic health minimums. Remember, exercise consistency is more important than doing very hard workouts only once in a while.
Strength Training Frequency
Building muscle and getting stronger needs regular strength training. How often should you lift weights or do bodyweight exercises?
The CDC exercise guidelines say at least 2 days a week. This is the minimum exercise per week for strength benefits. Doing strength training 2-3 times per week is a common goal for many people.
Here is what to think about for strength training frequency:
- Give Muscles Time to Recover: When you lift weights, you cause tiny tears in your muscle fibers. The muscles grow stronger when they repair these tears during rest. You need at least one day of rest for a muscle group after working it hard.
- Full Body vs. Split Routine:
- Full Body: If you work your whole body in each strength session, you might do this 2-3 times a week with rest days in between (e.g., Monday, Wednesday, Friday).
- Split Routine: If you split up muscle groups (like upper body one day, lower body another), you can train more often, maybe 4-5 days a week. For example:
- Monday: Upper body
- Tuesday: Lower body
- Wednesday: Rest or light cardio
- Thursday: Upper body
- Friday: Lower body
- Saturday/Sunday: Rest
- Beginners: If you are new to strength training, starting with 2 full-body sessions a week is often enough to see results and learn the exercises safely.
- Advanced: More experienced lifters might use a split routine to train specific muscle groups more often, but they still build in rest.
Two to three days a week of strength training is enough for most people to build and keep muscle and strength. Exercise consistency is key here too. Stick to your plan each week.
Cardio Exercise Frequency
Cardio exercise, like running, swimming, or cycling, is great for your heart and lungs. How often should you do it?
The CDC exercise guidelines suggest aiming for 150 minutes of moderate or 75 minutes of vigorous cardio per week. This works out to about 30 minutes of moderate cardio 5 days a week, or 25 minutes of vigorous cardio 3 days a week.
So, a typical cardio exercise frequency goal for many people is 3-5 days per week.
Here is what to think about for cardio frequency:
- For General Health: 3-4 days a week of moderate cardio is plenty to get the main health benefits.
- For Endurance: If you want to run a race or improve your stamina a lot, you might do cardio 4-6 days a week. This depends on the sport and how your body handles the training. You might mix in easier days, longer slow days, and shorter faster days.
- Listening to Your Body: It is okay to take rest days or do lighter activity if you feel very tired or sore. Overtraining can lead to injuries.
- Daily Exercise Duration: You do not have to do your cardio all at once. You can split it into shorter sessions throughout the day if that works better for you. For example, two 15-minute brisk walks can count towards your 30 minutes for the day.
For both strength and cardio, finding a balance between enough challenge to make your body change and enough rest to recover is important.
Building Exercise Consistency
The best exercise plan is one you can stick with. Exercise consistency is often more important than doing extreme workouts now and then. It is better to exercise for 30 minutes consistently 4-5 days a week than to do a 2-hour workout once a week and nothing else.
Here is how to build exercise consistency:
- Make a Schedule: Plan your workouts like you plan meetings or other important tasks. Write them down.
- Start Small: If you are new, do not try to do too much too soon. Start with the minimum exercise per week (150 minutes moderate cardio, 2 days strength) and build up over time.
- Find What You Like: You are more likely to stick with exercise you enjoy. Try different things like dancing, hiking, team sports, or different types of classes.
- Workout with Others: Exercising with friends or family can make it more fun and help you stay on track.
- Track Your Progress: Seeing how far you have come can keep you motivated. Use an app, a notebook, or a fitness tracker.
- Be Flexible: Life happens. If you miss a workout, do not give up. Just get back on track with your next planned session.
- Listen to Your Body: Rest is part of the plan. If you feel pain (not just muscle soreness), take a break or see a doctor. Pushing too hard can lead to injury.
Creating a habit takes time. Be patient with yourself and celebrate small wins.
Finding Your Minimum Exercise Per Week for Health
While the CDC exercise guidelines give a good target, any amount of activity is better than none. Even getting less than the recommended minutes of exercise per week can still provide health benefits.
- Less Than 150 Minutes: If you cannot get 150 minutes of moderate activity, getting 75 minutes, or even just 10-15 minutes a few days a week, still lowers your risk of heart disease and early death compared to doing nothing.
- Short Bursts: Even short bursts of activity, like walking fast up stairs or doing a few minutes of jumping jacks, can add up and improve health. The idea that exercise sessions must be at least 10 minutes long is no longer the main rule. Any activity counts.
- Daily Movement: Beyond planned exercise, just moving more throughout the day matters. Take the stairs, park farther away, walk during phone calls, or stand up more often. This daily movement adds to your total recommended physical activity.
So, even if you cannot meet the full guidelines right away, find your current minimum exercise per week that you can realistically do, and aim to slowly increase it over time. The goal is to move more often.
Bringing It All Together: How Often Is Best for You?
There is no single perfect number of days or minutes that works for everyone. The “best” frequency for you depends on several things:
- Your Goals:
- General Health: Meeting the CDC exercise guidelines (150 min moderate cardio, 2 days strength) is a solid goal, often spread over 3-5 days.
- Weight Loss: Likely need more activity, perhaps 200-300+ minutes of cardio most days (4-6 days), plus strength training 2-3 days a week.
- Muscle Building/Strength: Strength training 2-5 days a week depending on your program (full body vs. split).
- Endurance: Cardio 4-6 days a week, with varied intensity and length.
- Your Fitness Level: Beginners need more rest and can see results with fewer sessions. More advanced people can handle more frequency but still need smart recovery.
- Your Schedule: How much time do you really have? It is better to do shorter workouts often (exercise consistency) than plan long workouts you can never do. Look for ways to fit in daily exercise duration that works for you.
- Your Body and Health: Do you have any injuries or health problems? Talk to a doctor before starting a new plan. Some people might need more rest days.
- What You Enjoy: You will exercise more often if you like what you are doing.
Most people aiming for general health and fitness will find success exercising 3-5 days per week, mixing in both cardio and strength training. This lets you get enough minutes of exercise per week and allows for rest days.
Here is a look at how different goals might affect frequency:
| Goal | Suggested Weekly Frequency | Focus | Key Point |
|---|---|---|---|
| General Health | 3-5 days/week | Mix of moderate cardio & strength training | Meet CDC exercise guidelines |
| Weight Loss | 4-6 days/week | More cardio, plus strength training | Burn more calories; high exercise frequency is helpful |
| Building Muscle/Strength | 2-5 days/week (depending on program) | Strength training | Need rest days for muscle repair |
| Improving Endurance | 4-6 days/week | Cardio, varied intensity | Build up stamina gradually |
| Just Starting Out | 2-3 days/week | Shorter, easier sessions, mix of types | Build habit and avoid burnout; aim for minimum exercise per week |
No matter your goal, remember that the total amount of activity (the minutes of exercise per week) and doing it regularly (exercise consistency) are powerful factors in getting results. Find a plan you can maintain, listen to your body, and enjoy the process!
Interpreting Your Progress
Once you start exercising regularly, how do you know if it is working? Results are not just about seeing changes in the mirror or on the scale. Look for other signs of progress:
- Feeling More Energy: Regular activity can boost your energy levels during the day.
- Sleeping Better: Exercise can help you fall asleep faster and sleep more deeply.
- Improved Mood: Physical activity is known to help lower stress and improve feelings of happiness.
- Daily Tasks Feel Easier: Walking up stairs or carrying groceries might not feel as hard as before.
- Doing More Exercise: You might be able to exercise for longer or at a higher intensity than when you started.
- Fitting Clothes Better: Changes in body shape can happen even before the scale moves much, especially with strength training.
These signs mean your body is getting fitter, which is the main goal of recommended physical activity. Focusing on these positive changes can help you keep up exercise consistency.
Important Reminders
- Talk to Your Doctor: Before starting any new exercise plan, especially if you have health issues or have not been active for a while, talk to your doctor.
- Start Slowly: Do not try to do too much too soon. This can lead to injury or burnout. Slowly increase how often, how long, and how hard you exercise.
- Warm Up and Cool Down: Spend 5-10 minutes doing light activity before your workout and stretching after.
- Stay Hydrated: Drink water before, during, and after exercise.
- Eat Well: Eating a healthy diet supports your exercise goals and helps your body recover.
The truth about how often to exercise for results is that it is not a single number for everyone, but rather a range based on proven guidelines and your personal situation. Meeting the CDC exercise guidelines is a great foundation. Building exercise consistency over time, paying attention to the total minutes of exercise per week and the daily exercise duration, and adjusting your plan based on your specific goals like exercise frequency for weight loss, strength training frequency, and cardio exercise frequency will help you achieve lasting results. Remember that any effort towards recommended physical activity is a positive step for your health.
Frequently Asked Questions
How many days a week should I exercise as a beginner?
If you are just starting, aim for 2-3 days of planned exercise per week. This gives your body time to get used to the activity and recover. Try mixing in moderate cardio and some basic strength exercises. Focus on building the habit and finding activities you like. As you get fitter, you can slowly increase your exercise frequency.
Is exercising every day okay?
Exercising every day is okay for some people, but it depends on the type and intensity of the exercise. Doing vigorous exercise or strength training very hard every single day without rest can lead to overtraining, burnout, and injury. However, doing light to moderate activity like walking or stretching daily is generally fine and can be very helpful for exercise consistency. Many athletes train daily, but they follow careful plans that include rest, recovery, and different types of workouts. Listen to your body and make sure you are getting enough rest.
Can I split my exercise into short periods during the day?
Yes! You can split your daily exercise duration into shorter blocks. For example, three 10-minute brisk walks throughout the day provide similar health benefits to one 30-minute walk. This can be a great way to fit in the recommended physical activity if you have a busy schedule. All activity counts towards your minutes of exercise per week.
What is the minimum exercise per week for health benefits?
According to the CDC exercise guidelines, the minimum recommended is 150 minutes of moderate-intensity aerobic activity and 2 days of muscle-strengthening activity per week. However, even less than this can provide some health benefits compared to doing no activity. Any increase in recommended physical activity is good for your health.
Does walking count towards my minutes of exercise per week?
Yes, walking counts! If you walk fast enough to raise your heart rate and breathing (brisk walking), it counts as moderate-intensity aerobic activity. A leisurely stroll might not count towards the moderate goal, but all movement is helpful for your health. Brisk walking is an excellent way to meet the CDC exercise guidelines for aerobic activity.
If my goal is weight loss, how often should I do cardio and strength training?
For weight loss, many people aim for higher exercise frequency for weight loss. This often means doing moderate to vigorous cardio 4-6 days a week, aiming for 200-300+ minutes weekly. Strength training 2-3 days a week is also very important for weight loss, as it helps build muscle and boost your metabolism. Combine this with a healthy diet for the best results.
How often should I do strength training if I want to build muscle?
To build muscle, you should aim for strength training frequency of 2-5 days a week. If you work your whole body each time, train 2-3 days a week with rest days between. If you split your workouts by muscle group (like upper body/lower body), you can train more often (4-5 days) as long as you are not working the exact same muscles hard on back-to-back days. Make sure you are giving your muscles enough time to rest and repair between workouts.
How important is exercise consistency compared to how hard I exercise?
Exercise consistency is very important. Doing exercise regularly helps build habits and provides steady benefits over time. While intensity matters (vigorous activity is more time-efficient than moderate), doing moderate exercise consistently will likely give you better results than doing very hard workouts only once in a while. Find a frequency and intensity level you can stick with week after week.