How Many Days a Week Should I Work Out?

One of the most common questions people ask in fitness is: "How often should I work out each week?"

The answer isn’t simple. It depends on various factors, from your fitness goals to how much time you can realistically commit. Plus, with so much conflicting advice out there, it’s easy to feel overwhelmed and lose motivation.

One mistake many people make is overcommitting, setting unsustainable goals for themselves. We’ve all been there—forcing ourselves out of bed for a 6 am workout while still sore from the last session. The key is to set yourself up for success with a plan that’s both achievable and enjoyable.

So, what’s the ideal workout frequency? According to the UK Chief Medical Officers’ Guidelines, adults should aim for at least 150 minutes of moderate exercise weekly or 75 minutes of vigorous activity, with two strength sessions for muscle and bone health. But how can you break this down to suit your individual needs and aspirations?

Before you throw on your workout gear, let’s look at how training frequency impacts different goals, from weight loss to muscle growth, cardiovascular fitness, and strength development.

How Often Should You Exercise for Weight Loss?

While weight loss primarily requires a calorie deficit, exercise can be a powerful partner in achieving and maintaining it. As Examine notes, “Exercise is an advantageous adjunct to diet for achieving and maintaining weight loss, though on its own, it’s less effective for significant weight reduction.” So, if you’re struggling to shed those last few pounds only to regain them later, regular exercise could be the missing link for long-term success.

If you’re aiming to use exercise as a part of your weight-loss strategy, consider a recent review’s findings. It shows that an exercise regimen averaging 150–200 minutes per week can lead to a loss of 1.5–3.5 kg, with aerobic exercises burning more calories than resistance training. However, resistance training helps preserve muscle mass, which is vital for maintaining a healthy metabolism. For weight loss, a balanced approach—focusing on nutrition, sustainable activity, and consistency—is key.

How Often Should You Exercise for Cardiovascular Fitness?

If you’re training for endurance, whether it’s running a faster mile or enhancing your stamina for tennis, three to five cardio sessions weekly may be ideal. The University of Colorado Sports Medicine department advises that “aerobic training three-to-five days per week will improve cardiovascular fitness” but warns against high-impact workouts more than five days weekly to avoid injury risks.

And your cardio sessions don’t need to be lengthy to be effective. Clinical exercise physiologist Erik Van Iterson, PhD, suggests “30-minute workouts five or more days a week that elevate your heart rate, or three, 10-minute workouts a day.” If your time is tight, even short bursts of cardio can make a difference.

How Often Should You Exercise to Build Muscle?

When it comes to muscle growth, the good news is that two days a week may be all you need for optimal gains. Research by Brad Schoenfeld shows that training major muscle groups twice a week is better for hypertrophy than once weekly. Although you might be tempted to think more sessions mean better results, studies suggest the difference between three and six days is minimal if training volume is kept equal.

For muscle growth, we recommend two to five days of resistance training each week, targeting different muscle groups. This frequency will allow you to maximise gains without overcommitting.

How Often Should You Exercise to Build Strength?

For strength, a study in the European Journal of Sports Science examined the effects of varying training frequencies on maximal strength. Participants who distributed their sessions across multiple days saw more significant gains than those who did a single weekly session. Training different muscle groups on separate days not only allows for recovery but also maximises performance.

Another study found that even one 20-minute session weekly can improve strength, although higher frequencies yield greater results. To build strength, aim for two to four days of strength training weekly, with ample recovery time between sessions.

Structuring Your Workouts for Success

A clear plan is essential. Map out your training schedule and focus areas, and log them in a calendar. Consistency is key, so choose a routine you can stick with.

Be Realistic and Prioritise Recovery

The most crucial factor in deciding your workout frequency is making sure it’s manageable and sustainable over the long term. The “team no days off” mentality may need to evolve as research shows that high-intensity workouts require up to 48 hours of rest for optimal recovery. Often, it’s not “over-training” that leads to burnout but rather “under-recovering.”

Remember, even the best program is useless if you can’t complete it. Choose a frequency that suits your fitness level, preferences, and schedule, so you can give each workout your best, recover effectively, and achieve the results you’re after.