How often should you work out each week for best results
How often should you work out each week? And is it really safe to exercise every day?
The answer depends on your fitness level, training style, and recovery habits. While daily workouts may sound like the fastest way to get results, they can also increase your risk of overtraining if not balanced with proper rest.
In this article, we’ll explain how many days per week you should train, whether daily exercise is safe, and how to create a workout routine that fits your goals, whether you’re a beginner, intermediate, or advanced athlete.
There is no one-size-fits-all answer. It all depends on your body composition, fitness level, goals, schedule, and lifestyle.
Someone who has many obligations (such as a busy job, kids, or family) will not be able to work out as much as someone with fewer responsibilities. Your lifestyle also plays a role. For example, if you work in construction, your training schedule should look different than someone who sits at a desk all day. Similarly, someone aiming to build muscle will not follow the same routine as someone preparing for a marathon.
It can sound vague now, but the examples below will help you understand what could work best for you.
Yes and no. Being active is part of human nature. We need to move every day. Exercising isn’t just about looking good — it helps boost your mood, improve sleep, lower the risk of heart disease, diabetes, depression, and much more.
To simplify:
- No: You should not do intense workouts every single day. Examples include heavy leg days or sprint sessions until failure. These put significant stress on your body and central nervous system, which need time to recover. On average, it takes about 48 hours to fully recover.
- Yes: You should be active daily. That doesn’t mean lifting weights or training for an hour every day. Instead, it can be a 20-minute jog, yoga, mobility drills, or even a walk.
We often push ourselves too hard without paying attention to how we feel mentally and physically. This journey is a marathon, not a sprint. The goal is steady, sustainable progress while preventing injury.
If today was supposed to be heavy training, but you had little sleep or are stressed from work, consider lowering the weight or switching to a lighter activity. Stress on your mind can reduce your body’s ability to perform.
Your training frequency should match your experience:
- Beginner: 1–3 times a week
- Intermediate: 3–5 times a week
- Advanced: 5+ times a week
Start on the lower end to build consistency and make exercise a sustainable habit.
The type of workouts depends on your body and goals. Here are examples:
- I’m obese and want to lose weight:
- 70% LISS (low intensity steady state cardio)
- 30% light/moderate weight training
- I’m overweight and want to lose weight:
- 40% LISS cardio
- 20% HIIT (high intensity interval training)
- 40% weight training (light/moderate/heavy)
- I want to be healthy:
- 50% LISS cardio
- 50% weight training
- I want to build lean muscle and strength:
- 15% LISS cardio
- 25% HIIT
- 50% weight training
- I want to focus on strength:
- 20% LISS cardio
- 80% moderate/heavy-weight training
Key takeaway: All goals should include some cardio. At least 2 hours per week of aerobic exercise is recommended for heart health.
Here’s a workout plan for women to help you stay consistent:
Here’s a workout plan for men to help you stay consistent:
Working out is only part of the equation. Nutrition, sleep, and recovery matter just as much.
- Eat healthy: Beginner’s nutrition plan — make sure every meal has protein, carbs, and healthy fats.
- Sleep enough: Aim for 7–8 hours. Sleep deprivation increases injury risk, reduces focus, and lowers performance.
- Work on mobility: Better mobility means better posture, safer workouts, and faster recovery.
- Try sauna sessions: Research shows 20 minutes, 2–3 times a week, supports recovery and cardiovascular health.
- Practice mindfulness: Meditation or simple awareness can reduce stress and improve focus on training.