How Many Days a Week Should I Work Out?

Build muscle, get faster, stay healthy—whatever your goal, here’s how to get there.

In today’s fitness landscape, the sheer diversity of workout options can leave you grappling with decision fatigue. From studio classes to home streaming sessions, spanning barbell lifts to bodyweight HIIT, it’s easy to get overwhelmed. But fret not; we’re here to simplify the process by crafting your weekly workout plan, allowing you to dive into your fitness journey without hesitation. The catch? You need to define your goals for the upcoming weeks, whether it’s building muscle, enhancing endurance, or achieving a myriad of other objectives. Once you’ve set your sights on a specific target, a tailored weekly plan becomes your roadmap to success.

General Principles for Crafting Your Plan

While individual workout schedules will vary based on fitness levels, recovery rates, and the body’s responsiveness to exercise, a well-structured plan is essential for efficiency and effectiveness. The body thrives on consistency and adapts to routine. Therefore, sticking to a plan for at least a month or two can yield the best results. Here’s how to design your weekly workout routine based on your objectives.

1. Staying Fit and Feeling Good

Weekly Workout Prescription:

• Strength Training: 2-5 days at moderate intensity
• Cardio: Daily, aiming for at least 20 minutes of sustained activity
• Rest: As needed when sore or fatigued

Staying fit and feeling good are universal goals, and achieving them requires a balanced approach. Incorporate total-body strength training sessions into your routine, focusing on 2-5 days a week at moderate intensity. Opt for combination exercises that engage multiple muscle groups simultaneously, such as squat to press or lunge to bicep curl. To maximize efficiency, mix in bodyweight-only strength days or utilize a suspension training system like TRX.

Incorporate daily cardio sessions, aiming for at least 20 minutes of sustained activity. This can range from a brisk walk to a jog or a session on the rower. When it comes to rest, listen to your body. If you’re sore or fatigued, take a day off. Rest days are about recovery and rejuvenation.

2. Getting Strong

Weekly Workout Prescription:

• Strength Training: 4-5 days with variation in movement patterns
• Cardio: 1 day for aerobic efficiency
• Rest: 1 day, plus 1 day for mobility

Building strength involves focusing on both upper and lower body, utilizing various movement patterns. Allocate 4-5 days to strength training, concentrating on different areas on different days. Incorporate upper body push-pull exercises and lower body workouts, along with one day dedicated to power movements like kettlebell swings and box jumps.

For cardio, dedicate 1 day to improving aerobic efficiency, aiming to elevate your heart rate to a level where you can hold a brief conversation during exercise. On the other days, aim for steps while you’re on the move.

Include at least 1 day of complete rest and another day for mobility work, such as yoga, to maintain range of motion while lifting heavy weights.

3. Building Muscle

Weekly Workout Prescription:

• Strength Training: 5 days with progressively increased volume
• Cardio: 1 day for aerobic fitness
• Rest: 2 days

Building muscle necessitates intensive strength training. Allocate 5 days for strength workouts, gradually increasing volume each week. Start with 30 minutes a day, progress to 45 minutes, and ultimately extend to an hour. Focus on working until muscle fatigue, with an emphasis on intensity rather than frequency.

Cardio should be limited to 1 day dedicated to aerobic fitness. Avoid excessive cardio, as it can counteract muscle-building efforts. On the remaining 2 days, prioritize rest to facilitate muscle recovery and growth.

4. Enhancing Endurance

Weekly Workout Prescription:

• Strength Training: 2-5 days with higher reps
• Cardio: 3 days, including interval training
• Rest: At least 1 day

Endurance improvement requires a focus on muscular stamina. Incorporate strength training sessions spanning 2-5 days, emphasizing higher reps (20-30) to boost muscular endurance. Utilize circuit-style workouts to challenge type I muscle fibers.

Cardio workouts should encompass 3 days, with 2 days dedicated to interval training. Interval sessions enhance cardiovascular capacity and develop fast-twitch muscle fibers. The third day should be reserved for steady-state cardio, maintaining a pace that allows for brief conversations.

Allocate at least 1 day for complete rest, focusing on recovery and rejuvenation.

5. Increasing Speed

Weekly Workout Prescription:

• Strength Training: At least 2 days with power movements
• Cardio: 3 days, including 2 days of high-intensity interval training (HIIT)
• Rest: 2 days, with active recovery

Speed enhancement requires a holistic approach, involving both upper and lower body strength training. Dedicate at least 2 days to strength training, incorporating power movements like kettlebell swings and med ball tosses. These power exercises facilitate force generation with greater speed.

Cardio workouts should span 3 days, with 2 days reserved for HIIT sessions. HIIT workouts, focusing on all-out efforts, improve fast-twitch muscle fiber activation and speed development. On the third day, engage in steady-state cardio at an aerobic threshold, where holding a brief conversation is possible.

Include 2 days of complete rest, interspersed with active recovery activities such as yoga or leisurely strolls.

6. Weight Loss

Weekly Workout Prescription:

• Strength Training: 3-5 days at moderate intensity
• Cardio: Emphasize step count and 1-2 days of interval training
• Rest: After interval days and as needed

For weight loss, focus on total-body strength training for 3-5 days a week at moderate intensity. Prioritize moderate weight lifting that challenges you and elevates your heart rate. Incorporate combination exercises for added intensity.

Cardio should involve daily step counting to ensure you stay active. Additionally, include 1-2 days of interval training to maximize calorie burn. Interval sessions can be as short as 4-8 minutes, Tabata style, with 20 seconds of all-out effort followed by 10 seconds of rest.

Rest days are essential, especially following interval workouts. Listen to your body, and if you’re feeling sore or fatigued, don’t hesitate to take a break. Recovery is crucial for weight loss progress.

Mobility: A Universal Goal

Regardless of your primary fitness goal, mobility is a crucial aspect of overall fitness. To move better and reduce the risk of injury, incorporate mobility exercises into your warm-up and cool-down routines. Dynamic or active stretches before workouts and static stretches after can improve your range of motion. Additionally, consider incorporating foam rolling and recovery classes into your routine to enhance mobility further. Dedicate at least one day to mobility, as it contributes to overall fitness and well-being.

In conclusion, achieving your fitness goals necessitates a structured plan tailored to your objectives. By following these guidelines and customizing your weekly workout routine, you can embark on a purposeful fitness journey that leads you to success. Whether you aim to stay fit, get strong, build muscle, enhance endurance, increase speed, or lose weight, your commitment to a well-designed plan will pave the way to your desired outcome. Remember that consistency and adaptability are key, so embrace your chosen path and keep moving forward.