How often should I exercise per week?

Exercise frequency influences health, fitness, and long-term function. Public health authorities and clinical exercise specialists recommend a combination of aerobic, strength, and flexibility work across the week. For general health, adults should aim for at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous-intensity activity, spread over most days. This can be achieved by sessions of 30 minutes on five days or shorter bouts throughout the day. Muscle-strengthening activities that involve major muscle groups are advised at least two days per week.

For cardiovascular improvement, three to five aerobic sessions per week offer measurable gains; higher intensity or interval training can reduce total weekly time while preserving benefits. For strength and hypertrophy, two to four resistance sessions per week permit recovery and progressive overload. Older adults should include balance and flexibility work on most days and tailor volume to mobility and fall risk.

Clinical experience and research emphasize progressive adaptation: start with manageable sessions, increase duration or intensity by about 10 percent weekly, and schedule at least one full rest day per week. Symptoms such as persistent fatigue, declining performance, sleep disturbance, or prolonged soreness suggest excessive loading and warrant a reduction in volume or consultation with a qualified professional.

Consistency over months yields the greatest health return. Programs should be individualized according to baseline fitness, health conditions, and personal goals. When medical conditions exist or when beginning a high-intensity program, consultation with a healthcare provider or accredited exercise professional enhances safety and effectiveness. Practical strategies include planning sessions on specific weekdays, combining modalities, and prioritizing recovery.

Regular monitoring of progress, using objective measures such as timed walks, perceived exertion scales, or strength tests, supports adherence and allows health professionals to refine frequency and intensity for safe, sustainable long-term benefit over the coming months.