Getting back into shape or starting a new fitness routine can feel overwhelming, especially with so much conflicting information available. But experts agree on a few key principles when it comes to how often and how long the average person should work out—and when it’s most beneficial to do it. Whether you’re a beginner, returning from a long hiatus, or simply trying to maintain good health, the key is consistency, not perfection.
For most adults, the American Heart Association recommends a minimum of 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. That breaks down to roughly 30 minutes a day, five days a week. However, this isn’t a rigid rule. Those minutes can be distributed across the week in a way that fits your lifestyle. Some people may find success with shorter daily workouts, while others prefer longer sessions a few times a week. Flexibility is crucial, especially when building a sustainable routine.
As for strength training—targeting major muscle groups at least two days per week is advised. These sessions can be shorter in duration, often 20 to 30 minutes, depending on the intensity. It’s less about logging a specific number of hours each week and more about balancing effort, recovery, and progression. Total weekly activity time can range from 2.5 to 5 hours for general fitness, but that number increases if weight loss or muscle gain is your goal.
The best time of day to work out often comes down to personal preference and schedule, but science does offer a few insights. Morning workouts can boost metabolism and create a sense of accomplishment early in the day. Exercising on an empty stomach may also enhance fat burning for some individuals. On the other hand, afternoon and early evening sessions may be better suited for peak performance, as body temperature is higher, muscles are more flexible, and strength levels can be at their max.
Still, the ideal time to exercise is whenever you can do it consistently. Life can be unpredictable, so instead of aiming for a specific hour on the clock, focus on making your workout part of your daily rhythm. Morning jogs, lunch-hour yoga, or evening strength training all have benefits. The trick is sticking with the one that fits your lifestyle long-term.
When starting a new fitness regimen, especially after a long break, it’s important not to overdo it. Beginning with two or three days a week and gradually increasing frequency allows your body time to adjust and recover. There’s no need to jump into five-day training schedules if your muscles aren’t ready for it. The worst approach is doing too much too fast and then burning out or risking injury.
And no, you don’t have to maintain a high-intensity schedule forever to stay in shape. Once you’ve built a strong foundation, you can adjust the number of workouts per week based on your goals. Maintenance might mean three full-body workouts a week paired with light cardio or walking. For others, it may mean short daily routines focused on flexibility, strength, or endurance.
Ultimately, the best schedule is the one you can stick to. Fitness isn’t a one-size-fits-all plan. It’s a personal journey that shifts as your life does. The real win is showing up for yourself—whether it’s two days a week or six—and making movement a regular part of your life.