Determining how often to work out can be a challenging decision. Striking the perfect workout plan that improves your fitness while accommodating your work schedule, family commitments, and other aspects of life can seem like a daunting task. While the standard recommendation for exercise from public health agencies suggests 30 minutes a day, five days a week, this advice is somewhat generic and doesn’t account for various fitness levels or goals. In this article, we will explore how many days per week you should work out based on your unique schedule and other factors.

Frequency of Workouts

The ideal workout schedule varies depending on several individual factors:

Your Training Age: How long you’ve been exercising.

Your Training Status: Including markers like your max heart rate and VO2 max.

The Type of Training: Both your current and desired workout styles.

Health or Medical Conditions: Any medical conditions that may affect your exercise routine.

Your Schedule: Realistically, how many days you can commit to.

Fitness Goals: What you aim to achieve through your workouts.

Your workout frequency also depends on whether you prefer full-body workouts or follow a workout split, which dictates how much volume your body can handle without approaching overtraining syndrome. In general, fitness experts typically advise against exceeding five training sessions per week for the average exerciser. Five days per week is sufficient for even advanced workout enthusiasts to achieve their goals and maintain fitness levels. However, for some individuals, five days a week might be excessive and can lead to burnout, loss of motivation, or overuse injuries.

A healthy minimum workout frequency is generally considered to be three days per week, so the ideal training schedule typically falls within the range of three to five days per week.

Weekly Workout Plan Ideas

Here are some workout frequency guidelines based on different fitness levels:

Beginner: 3 workouts per week; 2 strength training, 1 cardio.

Intermediate: 4 workouts per week; 2-3 strength training, 1-2 cardio.

Advanced: 5 workouts per week; 3-4 strength training, 1-2 cardio.

Sample Workout Routines

3-Day Routine: If you can commit to three days a week, consider opting for full-body workouts each time. With adequate rest in between sessions, you can safely target all muscle groups during each workout.

4-Day Routine: A four-day routine can include full-body workouts, isolation workouts, or a combination of both. The key is how you space out your workout days to allow sufficient recovery.

5-Day Routine: For those who can commit to a five-day workout routine, a split workout plan that isolates muscle groups on different days can yield the most benefits.

How Often to do Cardio vs. Weights

Regardless of whether you choose a three, four, or five-day workout plan, incorporating both cardio and resistance training into your routine supports overall health. The optimal ratio between cardio and weights depends on your specific fitness goals, but everyone can benefit from at least one cardio workout per week. As for strength training, research suggests that at least two days per week are necessary for ongoing improvement.

Why Rest Days Are Essential

Rest days play a crucial role in your fitness journey. Contrary to popular belief, the muscle-building process occurs during rest, not during workouts. When you exercise, your muscles become fatigued and experience micro-tears, requiring rest to rebuild and recover. Consistently overworking your muscles without adequate rest can lead to a catabolic and destructive state, hindering your progress.