How Much Exercise Do I Need Per Week?

Whether you’re looking to improve your health, lose weight, build muscle, or simply stay active, understanding how much exercise you need each week is key to reaching your goals. But with so much conflicting information out there, it can be difficult to know where to start.

In this article, we’ll break down the general guidelines for weekly exercise, explain how to tailor them to your specific goals, and offer practical tips on how to fit more movement into your routine.

General Guidelines: How Much Exercise Should You Aim For?

The World Health Organization (WHO) and other health authorities provide clear guidelines for how much exercise the average adult should get each week. Here’s what they recommend:

1. For General Health:

   • Aim for at least 150 minutes of moderate-intensity aerobic activity (like brisk walking, cycling, or dancing) each week, OR

   • 75 minutes of vigorous-intensity aerobic activity (like running, swimming laps, or high-intensity interval training), OR

   • An equivalent mix of moderate and vigorous activities.

2. For Additional Health Benefits:

   • Increase your moderate-intensity aerobic activity to 300 minutes per week (about 1 hour a day, 5 days a week), or engage in 150 minutes of vigorous activity.

   • Adding more physical activity beyond these recommendations can provide further benefits, such as improved cardiovascular health, better weight management, and a reduced risk of chronic diseases.

3. Muscle-Strengthening Activities:

   • Include activities that strengthen muscles at least 2 days per week. Focus on major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). This can include exercises like weightlifting, resistance band exercises, bodyweight movements (like push-ups and squats), or even yoga.

What Counts as Moderate vs. Vigorous Activity?

It’s important to know the difference between moderate and vigorous activities, so you can plan your workouts effectively.

• Moderate-Intensity Exercise: This type of activity raises your heart rate and gets you breathing harder, but you can still carry on a conversation. Examples include:

  • Brisk walking

  • Cycling on flat terrain

  • Dancing

  • Gardening or yard work

• Vigorous-Intensity Exercise: These activities significantly increase your heart rate and make it hard to talk without pausing for breath. Examples include:

  • Running or jogging

  • Swimming laps

  • HIIT (High-Intensity Interval Training)

  • Competitive sports like soccer or basketball

Tailoring Exercise to Your Fitness Goals

The amount and type of exercise you need will vary based on your specific goals:

1. If You Want to Lose Weight:

   • To lose weight, you need to burn more calories than you consume. This can be achieved by increasing the duration and intensity of your workouts. Aim for 300 minutes of moderate activity or 150 minutes of vigorous activity per week, combined with muscle-strengthening exercises.

   • Tip: Incorporate strength training to build muscle, which can boost your metabolism and help you burn more calories even at rest.

2. If You Want to Build Muscle:

   • Focus on resistance training (strength training) at least 3–4 times per week, targeting different muscle groups each session. Allow for rest days between workouts to let your muscles recover.

   • Include some cardio for overall health and to support muscle building by keeping your heart and lungs healthy.

3. If You Want to Improve Cardiovascular Health:

   • Aim for the standard 150 minutes of moderate aerobic exercise per week. To strengthen your heart and improve stamina, consider adding a few sessions of more intense cardio workouts (running, cycling, HIIT).

   • Tip: Interval training, which alternates between periods of intense activity and rest, can be an efficient way to improve cardiovascular health in less time.

4. If You Want to Maintain General Fitness:

   • Stick to the 150 minutes of moderate activity or 75 minutes of vigorous activity per week, plus two sessions of strength training.

   • Mix up your routine with activities you enjoy—whether it’s dancing, hiking, or playing a sport—to make staying active feel less like a chore.

Practical Tips to Fit More Exercise Into Your Week

1. Break It Down: You don’t have to do all your weekly exercise in long sessions. Break it down into smaller chunks. For example, three 10-minute walks throughout the day still add up to 30 minutes.

2. Mix It Up: Variety is key to staying engaged and preventing boredom. Alternate between different activities like running, cycling, swimming, and strength training.

3. Schedule It: Treat your workouts like appointments. Block off time in your calendar, just as you would for a meeting or social event.

4. Find an Exercise Buddy: Working out with a friend can make it more fun and keep you accountable.

5. Try Classes or Personal Training: If you’re unsure how to start or want to ensure you’re getting the most out of your workouts, consider joining a fitness class or working with a personal trainer.

Ready to Make Exercise a Part of Your Routine? We Can Help!

If you’re looking for guidance on how to incorporate more exercise into your week, Strength Made Simple is here to support you. Our expert trainers can create a customized plan tailored to your specific goals, fitness level, and schedule.

Book a free intro session with us today, and let’s work together to make your fitness goals a reality!

Finding the right balance of exercise each week is key to building a healthy, active lifestyle. By following the general guidelines and tailoring them to your specific goals, you can ensure you’re giving your body what it needs to stay strong, fit, and healthy.