One of the most common questions beginners ask is, "how often should I work out?"
While there is no one-size-fits-all answer finding the right frequency is key to seeing results, avoiding burnout and making fitness a sustainable part of your life.
The "Official" Recommendation
Common guidelines suggest most adults should aim for: 150 minutes of moderate-intensity aerobic activity per week OR 75 minutes of vigorous-intensity aerobic activity. Plus 2 or more days of muscle-strengthening activities that work all major muscle groups This is a great baseline, but what does that look like in a practical weekly schedule?
For the Absolute Beginner (1-2 Workouts per Week)
If you're starting from scratch, don't feel pressured to train five days a week. Begin with 1-2 full-body workouts. This allows your body to adapt to the new stress of exercise and gives you plenty of time to recover. Consistency is more important than intensity right now.
For the Consistent Beginner (3-4 Workouts per Week)
Once you're comfortable with 1-2 workouts a week, you can increase your frequency. This is often the sweet spot for many people. It allows for a great balance of training and recovery. You can do full-body workouts, add some higher intensity cardio sessions or start to incorporate a simple split routine.
The Importance of Rest and Recovery
It's tempting to think that more is better, but overtraining can lead to injury, burnout, and stalled progress. Your muscles don't grow during your workout; they grow and repair during rest. Listen to your body—if you're feeling overly sore or fatigued, take an extra rest day.
Finding Your Rhythm
Ultimately, the best workout frequency is one that you can sustain for the long term. Start with a manageable number of days and be consistent. As you get stronger, you'll naturally find yourself wanting to work out more often. The goal is to build a habit that lasts a lifetime, not just a few weeks.
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