Optimal Weekly Workout Frequency for Achieving Fitness Goals

Maintaining an active lifestyle is prime for both physical and mental well-being. Regular physical activity, which elevates your heart rate, plays a huge role in lowering the risk of various diseases and health conditions.

Despite the clear benefits, a 2020 YouGov survey revealed that about 27% of British people need to engage in even a single 30-minute exercise session per week. This is concerning, especially considering the National Health Service’s (NHS) recommendation for adults to engage in some form of physical activity daily. This can range from moderate activities like brisk walking to more vigorous ones like running.

Understanding the right amount of exercise to meet individual fitness goals can be challenging, as everyone has unique needs and abilities. Kunal Makwana, a personal trainer and director of KMAK Fitness, shared with us some essential guidelines to tailor your training effectively. These guidelines aim to help you achieve your fitness objectives while ensuring your workout routine remains balanced, safe, and enjoyable.

How Long Should Your Workouts be?

It’s a common myth that longer exercise sessions are essential for achieving fitness. However, excessively long workouts can lead to fatigue, increasing the risk of injury due to improper exercise form or equipment handling.

Ideally, workout sessions should be at most 90 minutes. For individuals with busy schedules, aiming for a 60 to 90-minute workout is practical and effective.

The key is efficiency—getting a comprehensive workout done in a shorter time frame rather than spending excessive hours at the gym. This approach is generally more productive, especially for those with time constraints.

How Many Days a Week Should You Exercise?

While the NHS advises daily physical activity, it doesn’t necessarily entail undertaking strenuous exercises like a 5km run or high-intensity workouts every day.

A balanced approach suggests training three to four times a week. If you can do more, that’s beneficial, but more is sometimes necessary. Recovery time is just as important as the workout itself.

It’s wise to distribute your exercise evenly throughout the week to prevent overexertion and reduce the risk of injury. This helps manage the activities’ intensity and ensures a sustainable and safe fitness routine.

What is a Great Way For a Beginner to Start Exercise?

Weight training, also known as resistance or strength training, is an excellent entry point into exercising, especially for those new to working out. It involves using weights to build muscle strength and can be a highly effective form of exercise.

However, beginners are advised not to embark on weight training independently. Instead, starting with classes is recommended. Classes benefit from joining a community, making new friends, and receiving guidance and direction. This approach ensures a safer and more structured introduction to weight training, helping beginners learn proper techniques and avoid injuries.

Can you Weight Train Three Days in a Row?

Weight training should not be done on consecutive days, as muscles require time to recover between workouts. Having at least one day of rest between training sessions is recommended for more efficient recovery, particularly for those new to weight training.

Incorporating cardio exercises and weight training is beneficial, but it’s unnecessary to do both types of exercises in the same session. Mixing these exercises helps achieve a balanced fitness routine, enhancing strength and cardiovascular health. This approach ensures a comprehensive workout plan that caters to different aspects of physical fitness.

How Important is Sleep to Your Routine?

Sleep constitutes about a third of one’s life and is crucial for recovery if you aim to get stronger and improve at workouts. Adequate sleep is essential not just for physical recovery but also for overall health and fitness progress.

A disrupted sleep cycle can also negatively impact dietary habits. It often leads to food cravings that can hinder weight loss efforts. Research has shown that lack of sleep can alter the levels of appetite hormones in the body, leading to increased hunger. This change can challenge one’s ability to maintain a healthy diet and be a significant obstacle in achieving fitness and weight loss goals.

How can you Make Sure Your Seeing Results?

After establishing your exercise goals and a workout regime that suits you, progressively increasing your load each week is the most effective way to see results. This involves adding an extra repetition or increasing the weight you lift each week.

This gradual progression is the quickest way to improve your workout efficiency and see tangible results.

This gradual increase can be sustained over the years as an effective means of enhancing your proficiency in weight training. It ensures continuous improvement and helps consistently challenge your body, leading to better strength and fitness outcomes.


Achieving fitness goals is a balanced blend of regular exercise, proper recovery, and gradual progression. While the NHS recommends daily physical activity, tailoring this to personal needs and schedules is critical.

A mix of three to four weekly weight training and cardio sessions, with adequate rest in between, is effective for most individuals. Sleep plays a massive role in recovery and overall health; progressive workout overload ensures continuous improvement.

By understanding these principles and applying them consistently, anyone can work towards their fitness goals effectively, regardless of their starting point or fitness level. This approach promotes a sustainable and healthy journey towards better fitness and well-being.