How Many Days Per Week Should You Actually Work Out?

If you’ve ever asked,“How many days per week should I be working out?”

You’re not alone.

It’s one of the most common questions we hear from people getting started—or trying to get back on track.

But here’s the honest answer:

It depends.

Not in a vague or unhelpful way… but in a way that actually leads to better, more sustainable results.

Start With the Right Question

Instead of asking:“What’s the perfect workout schedule?”

A better question is:👉 “What is realistic for me right now?”

Because when it comes to building a routine that actually sticks, two things matter most:

• Your current fitness level

• The time you realistically have available each week

If you ignore those two things, even the “perfect” plan will fail.

What Do the Guidelines Say?

To give us a helpful benchmark, the U.S. Surgeon General recommends:

For general health:

• 150–300 minutes of moderate aerobic activity per week

  
  

  (or 75–150 minutes of vigorous activity)

Examples include:

• Brisk walking

• Cycling

• Rowing

• Swimming

• Light jogging

👉 A simple rule:If you can do it for 20+ minutes without stopping, it’s likely moderate activity.

PLUS:

• Strength training at least 2 days per week (covering all major muscle groups)

Here’s the important part most people miss:

👉 Strength training is in addition to cardio — not a replacement for it.

These Are Targets — Not Starting Points

A lot of people read those numbers and think:

“There’s no way I can do that right now.”

And they’re right.

That’s because these guidelines are goals to work toward, not where you need to begin.

What Should You Do Instead?

If You’re Currently Not Exercising

Start simple and build momentum:

• 1–2 days of strength training per week

• 3 days of 20-minute walks

This does a few important things:

• Builds consistency without overwhelming you

• Allows your body to recover

• Reduces burnout (which is where most people fall off)

👉 One of the biggest mistakes we see:People go all-in too fast, get extremely sore and fatigued, and quit within a few weeks.

As Your Fitness Improves

You can gradually build toward the recommendations.

For example:

• 2 days of strength training per week

• 4 days of 40-minute walks

That gets you to around 160 minutes of moderate activity, which meets the general health guideline.

If You’re Already Working Out

This is where things get more strategic.

Ask yourself:

• Am I making the progress I want?

• Am I ready, willing, and able to do more?

• Do I have time to add more without sacrificing recovery?

For example:

• Already doing 2 strength workouts + 2 conditioning workouts?

  → Maybe adding a 3rd strength day helps you progress faster

  
  

• Don’t have time for another full workout?

  → Add 20-minute walks 3–5 days per week

  (That’s an extra 60–100 minutes of activity without much stress)

The Real Key to Results

You don’t need the perfect plan.

You need a plan you can actually stick to.

👉 Start where you are

👉 Stay consistent

👉 Build over time

That’s how real, long-term progress happens.

Want Help Building a Plan That Fits Your Life?

Most people don’t struggle because they’re lazy.

They struggle because:

• They don’t know where to start

• They try to do too much too fast

• Or they’re following a plan that doesn’t fit their life

  
  

At AMPT Fitness in Elk Grove, we help you build a plan based on:

• Your current fitness level

• Your schedule

• Your goals

So you can make progress without burning out.

👉 [Schedule a free strategy session here] (We’ll map out exactly what your next step should look like.)

Final Thought

There’s no perfect number of workout days.

There’s only what’s realistic for you right now.

And that’s where you should start.