How Often Should I Work Out?

How Often Should I Work Out?

“How often should I work out?” is one of the most common questions asked by anyone looking to lose weight, get healthier, or just feel better in their body. The answer depends on your goals, lifestyle, fitness level, and recovery needs—but there are helpful guidelines you can follow.

For general health, the CDC recommends:

  • At least 150 minutes of moderate-intensity aerobic activity per week (about 30 minutes, 5 days a week), or

  • 75 minutes of vigorous-intensity aerobic activity, plus

  • 2 or more days of muscle-strengthening activities (like lifting weights or bodyweight resistance training)

For weight loss, a more aggressive schedule is often needed, especially if you’re aiming for a significant calorie deficit through exercise.

A balanced weekly routine might include:

  • 3–5 days of cardio, depending on intensity (walking, jogging, cycling, swimming, or HIIT)

  • 2–4 days of strength training to build muscle and boost metabolism

  • 1–2 active recovery days, such as yoga, stretching, or light movement to support recovery and prevent burnout

The key is consistency over perfection. It’s better to work out 3 times a week consistently than to burn out after a week of daily workouts. Start with a schedule you can maintain and adjust as your stamina and confidence grow.

Also consider training variety. Mixing cardio with resistance training and mobility work helps reduce boredom, improves results, and reduces injury risk.

If you’re short on time, you don’t need to spend hours at the gym. Short, focused workouts—like 20-minute bodyweight circuits or interval walks—can be effective if done regularly.

And don’t underestimate the value of daily movement outside of structured exercise. Non-exercise activity thermogenesis (NEAT)—like walking, cleaning, and even fidgeting—adds up and supports weight loss.

Most importantly, listen to your body. If you're feeling run down, take a rest day. Recovery is when your muscles rebuild and your body adapts.

In summary, aim to work out at least 3–5 times a week, combining cardio, strength, and flexibility. Start where you are, build gradually, and focus on what keeps you coming back. The most effective workout routine is the one you can stick with long term.

 

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