When it comes to fitness, one of the most common questions people ask is, “How often should I work out?” With so much information available, it can be overwhelming to determine the right frequency for your workouts. But striking the right balance is crucial for achieving your goals and maintaining a healthy lifestyle. 

We’ll explore some of the things you should keep in mind when determining the right workout frequency for you to help you reach your goals and maintain a healthy lifestyle.

What to Consider When Planning a Workout Schedule

When determining how often to work out, it’s essential to consider your personal schedule and commitments. Life can get busy, and finding time for fitness shouldn’t add to your stress. Prioritizing consistency over intensity can lead to more sustainable habits. Even if you can only fit in a few sessions each week, focusing on making those workouts regular can yield significant benefits over time.

Moreover, the best workout routine is one that promotes overall health and longevity. It’s not just about pushing yourself to the limit; it’s about creating a balanced approach. Listen to your body and adjust your routine as needed, ensuring you’re supporting your physical and mental well-being. By aligning your workout frequency with your lifestyle and health goals, you’ll set yourself up for success and enjoyment in your fitness journey.

Start with the Basics: Increase Daily Steps

Starting your workout plan by increasing your daily steps is a simple yet powerful approach to enhancing your overall fitness. Walking is a low-impact activity that can be easily integrated into your daily routine, making it accessible for people of all fitness levels. 

By focusing on increasing your step count, you not only boost your cardiovascular health but also lay a strong foundation for more structured workouts later on. Regular walking can improve your mood, increase energy levels, and help with weight management, all while minimizing the risk of injury that can come with more intense exercises.

Incorporating more steps into your day also encourages a habit of movement, which is crucial for long-term health. It promotes better circulation, enhances metabolic function, and supports joint mobility. 

As you gradually build your stamina and confidence, you’ll be more prepared to incorporate other forms of exercise, such as strength training or high-intensity workouts. Start by focusing on building up to 7,500 or more steps per day.

Planning Your Strength-Focused Workouts

After focusing on upping your daily step count, think about what other physical activity you have time for. It’s easiest to think about how much time you might have a day over the course of a week. Do you have 45-60 minutes a day, or every two days? Or is 15-20 minutes more feasible for you?

Pick whatever duration and routine you feel the most ready for and confident in, and start incorporating strength-focused resistance training sessions during those time blocks. Try to start with strength training at least twice per week, focusing on major muscle groups. If you can keep up with that consistently, consider building up to 3-4 strength sessions per week.

If you have a particularly busy week, shoot for shorter sessions, but more frequently (5-7 times per week). These could be slightly more intense or full-body routines that enable you to maximize your time.

Incorporating strength training into your regular workout routine is essential for building muscle, boosting metabolism, and enhancing overall strength. Whether you’re lifting weights, using resistance bands, or performing bodyweight exercises, strength training helps improve your functional fitness and supports your daily activities.

The most important thing is staying consistent, so find a frequency that feels sustainable and enjoyable. By planning your strength training around your available time, you not only enhance your fitness but also create a routine that fits seamlessly into your lifestyle, making it easier to stick with in the long run.

This could be a good stage to explore working with a trainer. Not only can they help you determine a good workout frequency based on your schedule and your goals, but they can also plan those workouts for you and design a workout “split” (which muscle groups you work on which days) that you can manage safely and effectively.

Take It Up a Notch: LISS Cardio

If you’ve been consistent with your steps and your strength training for at least 3 months (it takes just over two months to successfully form a habit), then it’s a good time to start considering incorporating more cardio into your routine. You could start with low intensity steady state (LISS) or zone 2 cardio.

LISS is a form of aerobic exercise performed at a steady, moderate intensity over an extended period. Typically characterized by activities such as brisk walking, leisurely cycling, or gentle swimming, LISS keeps your heart rate elevated but manageable, allowing you to maintain a conversation while exercising. 

This type of cardio is not only accessible for most fitness levels but also effective for promoting fat loss, improving cardiovascular health, and enhancing endurance without placing excessive stress on your joints.

Incorporating LISS/zone 2 cardio into your fitness routine after consistently strength training can be an excellent next step for several reasons. First, it complements your strength workouts by improving your overall cardiovascular fitness, which can enhance your performance during strength sessions. 

Additionally, LISS allows for active recovery, helping to alleviate muscle soreness while keeping you moving. This balanced approach supports your body’s adaptation to both strength and endurance training, promoting well-rounded fitness. 

By integrating LISS, you’ll cultivate a sustainable routine that enhances your endurance and aids in recovery, making it a valuable addition to your overall health and fitness journey.

Build a Schedule You Can Stick to With a Coach

Building a strong fitness routine requires thoughtful planning and a balance of various exercise types, from increasing your daily steps to incorporating strength training and LISS. While self-guided approaches can be effective, working with a coach can elevate your fitness journey significantly. 

A coach provides personalized guidance tailored to your specific goals, fitness level, and lifestyle, helping you develop a routine that is both effective and enjoyable. They can offer accountability, motivation, and expert insights to ensure you’re progressing safely and efficiently.

Having a coach by your side can also help you navigate challenges, adjust your plan as needed, and introduce you to new exercises that keep your routine fresh and engaging. Ultimately, investing in a coach can empower you to create a sustainable and well-rounded fitness routine, paving the way for lasting health and wellness. Whether you’re just starting or looking to take your training to the next level, a coach can be an invaluable partner on your fitness journey.

If you want to learn more about working with an online coach, read the comprehensive guide. And if you think online coaching is for you, head to the inquiry form so that we can connect one-on-one.

Written by Emily Greffenius. Reviewed by Meghan Farrell, CPT, BSN