How often should you exercise?

You want to get in shape, but how much time do you really need to work out? Do you have to go to the gym every day? No, spoiler. Let’s figure out the sweet spot between too little and too much, without using any fancy words.

The Golden Rule

This is the baseline that the pros swear by: Moderate cardio for 150 minutes a week. Or, if you want to push yourself, do 75 minutes of hard cardio. And two days of strength training. That’s all. Not 10 hours or a marathon every weekend, just small, manageable chunks.

But here’s the secret that no one talks about: Choose a plan that you can stick to for the rest of your life. Don’t make yourself run in the morning if you don’t like it. If lifting weights seems like a chore, do something else. If you don’t enjoy it (or at least find it bearable), you’ll quit by week 2.

Menu of Activities

You don’t have to “do cardio” in quotes; just move your body in ways that make your heart race. Take a walk around the neighborhood. If you want to, run. Ride your bike to the store. At the local pool, swim laps. You can play any sport, like basketball, tennis, or even frisbee. If you don’t have much time, HIIT or Tabata will work. Even doing yard work, like mowing the lawn or raking leaves, is moderate cardio. No rules, just moving.

For strength? You don’t need to pay a lot for a gym membership. You can use free weights, resistance bands, or just your own body weight (like push-ups, squats, and lunges).

Yoga is also good for you because it builds strength while stretching. Just make sure you work out all of your major muscle groups, like your legs, core, back, chest, and arms. You don’t have to do all of them in one day, but you should do a few each day.

Don’t forget to be flexible and find a balance. Every day, do some stretching. Ten minutes while you watch TV is enough. Foam rolling to get rid of knots. Drills for stability, such as brushing your teeth while standing on one leg. It’s not a big deal, but it keeps you from getting stiff and falling.

Frequency by Aim

Your goal changes everything. Let’s look at it piece by piece:

• Overall health: Don’t make it complicated. Five days a week, do 30 minutes of moderate activity, like going for a brisk walk after dinner. Or three days of 25 minutes of hard work, like a fast jog. Add in those two days of strength training, and you’re good to go.

• Gaining muscle: Don’t just do cardio; work on your strength too. Two to four times a week, work on your whole body strength. Progressive overload is the most important thing here. This means adding a little weight, doing one more rep, or making the move harder over time. If you have more time, break it up into days for your upper and lower body. But if you’re short on time, a full body workout will do.

• Losing weight: You need to be a little more consistent. Five to six days a week, for 45 to 60 minutes each. The big one? Make sure you eat less than you burn. Also, mix cardio and weights. Cardio burns calories right away, but muscle keeps burning them later. It’s a one-two punch that keeps the weight off.

Changes to Safety

There isn’t one way to be fit for everyone. If you are older, have a long-term illness, a disability, arthritis, or osteoporosis, you need to change. Change high-impact activities (like running) for low-impact ones (like swimming or biking). If you need it, do more balance work. Scaling is nothing to be ashamed of; your body will thank you.

Also, start slowly. Don’t go from zero to six days a week right away. Increase by 10% every week. If you walk for 20 minutes this week, walk for 22 minutes next week. Drink water because being dehydrated hurts your performance and makes you cramp. And always warm up with arm circles or leg swings for 5 minutes and cool down with slow walking and stretching for 5 minutes. If you don’t do these, you can pull a muscle.

Getting better and getting sick

Getting better is just as important as working out. Try to take one or two days off each week. Rest doesn’t mean sitting on the couch all day. Light stretching, a slow walk, or even a nap are all good ways to rest. Sleep and nutrition are also important. Your body repairs itself while you sleep, and protein and fiber help with that.

When you’re sick, here’s a useful tip: The “neck rule.” If your symptoms are above the neck, like a stuffy nose or sore throat, light cardio, like a slow walk, is fine. But if it’s below the neck—like chest congestion, body aches, or a fever—stay home. Take a break. Not a workout, but your body needs to fight the illness.

Key Point

This is the most important thing: Get up and move five days a week. Don’t skip cardio or strength training; do both. Don’t compare yourself to strangers online; just do what your body can handle. Take breaks seriously; burnout is not a badge of honor.

Every time, consistency beats intensity. You don’t have to be perfect; just show up, and it will add up over time.