How Many Times A Week Should You Workout (Science-Based)

Regular exercise is part of a healthy lifestyle. But you might be wondering how much you should work out in a given week to get the most benefits. 

General guidelines recommend 150 minutes of moderate-intensity aerobic exercise each week, along with two strength-training sessions. But how much exercise you need each week and how intense it should be will vary based on your age and your goals.

Exercising throughout the week is important because it helps you build up strength, as well as strengthen specific areas of your body, including your bones and heart. “Better cardiovascular health helps lower your blood pressure and decreases inflammation,” says Dr. Chicorelli. “Strengthening your bones also helps with osteoporosis.” 

Working out brings on brain-boosting benefits and boosts, too. “We can sometimes forget that the brain is a muscle, and that when we’re exercising, it’s good for our brain,” Dr. Chicorelli notes. “For example, we know that people who exercise live longer and have less risk of developing dementia.” 

According to the American College of Sports Medicine (ACSM), the ideal workout regimen balances cardiovascular (heart) exercise and strength training.  

Cardio exercise can help with weight loss, protect against Alzheimer’s disease, lift your mood and more. 

Strength-training exercises build muscle, boost your metabolism and increase your endurance, among other benefits. 

Making sure your weekly workout plan includes the right balance of both kinds of exercise can lead to significant health benefits, Dr. Chicorelli says. 

ACSM guidelines recommend 150 minutes of moderate-intensity aerobic physical activity each week. In a given week, that works out to 30 minutes of moderate exercise five days per week. 

Or if you’re looking to do more with less time, ramp up the dial. The ACSM says 20 minutes of high-intensity exercise three days a week will bring on the same heart-healthy benefits. 

The American Heart Association defines moderate-intensity physical activity as activity that increases your heart rate to 50% to 70% of its maximum rate. Vigorous physical activity will get your heart pumping at 70% to 85% of the maximum rate.  

So, for example, a 30-year-old would have a max heart rate of 190 beats per minute (220 minus 30). 

Moderate exercise for that person would mean a heart rate between 95 (190 times 0.5) and 133 (190 times 0.7) beats per minute. 

Vigorous exercise for that person would mean a heart rate between 133 (190 times 0.7) and 161.5 (190 times 0.85) beats per minute. 

Your max heart rate will lower as you age. A 20-year-old will have a higher target (100 to 170 beats per minute) than a 50-year-old (85 to 145 beats per minute). That means less-intense exercise can still make a big impact the older you get. 

In addition to cardio work, the ACSM recommends strength-building exercises twice a week.  

As you age, strength training becomes more important for bone health.  

Getting your recommended minutes of exercise per week doesn’t necessarily mean you need to dedicate all that time to the gym. There are plenty of ways to get your exercise in during your everyday life. 

Working out is about moving your body, and many activities will get your heart rate up and help you build strength, Dr. Chicorelli notes.  

“Gardening, dancing, any type of cleaning in your house, mowing the lawn, raking leaves, shoveling your snow — those are all exercise,” she continues. “Doing the laundry is also exercise because it’s lifting heavy weights.” 

Strength training is also easily incorporated into your daily life.  

“Resistance bands, cans of corn or soup — anything that you can grip that increases your resistance is helpful,” says Dr. Chicorelli.

How Often Should You Work Out?