You should aim for at least 150 minutes of cardio over 3–5 days a week, plus a minimum of 2 days of strength training per week for the best results. These recommendations are supported by leading health organizations like the American Heart Association (AHA) and Centers for Disease Control and Prevention (CDC) in 2024.
Understanding the right mix of cardio and strength training is crucial for maximizing health benefits, improving fitness, and reaching your personal goals. Knowing exactly how many days to do each helps you get better results, avoid overtraining, and stay motivated. This guide explains the official recommendations, the latest research, and gives you clear examples for planning your week.
How Many Days Should You Do Cardio Each Week?
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking, cycling, or swimming) or 75 minutes of vigorous-intensity cardio (such as running, HIIT, or spinning) per week (AHA Physical Activity Recommendations, 2024).
- For best results, spread your cardio sessions over 3 to 5 days per week.
- Beginners can start with 2–3 sessions per week and gradually increase as their fitness improves.
- More advanced or weight loss-focused individuals may benefit from up to 300 minutes/week of moderate cardio.
Example Cardio Schedule:
- Monday: 30 minutes brisk walking
- Wednesday: 30 minutes cycling
- Friday: 30 minutes jogging
- (Optional: Add sessions on Saturday/Sunday for more benefits)
- Spread sessions throughout the week for better heart health, endurance, and weight management.
- Rest or active recovery days help prevent injury and burnout.
How Many Days Should You Do Strength Training Each Week?
You should do strength (resistance) training at least 2 days a week, working all major muscle groups (CDC Strength Training Guidelines, 2024).
- Strength training is essential for building muscle, protecting bone health, and boosting metabolism.
- Recent studies show that 2–3 sessions per week provide the best results for most adults.
- Allow at least 48 hours between sessions for the same muscle group to support proper recovery.
Example Strength Training Schedule:
- Tuesday: Full-body strength (weights, machines, or bodyweight)
- Thursday: Full-body or upper/lower split
- (Optional: Saturday for advanced trainees)
Tip: Strength workouts can be done in the gym or at home using free weights, machines, resistance bands, or bodyweight exercises like squats, push-ups, and lunges.
Combining Cardio and Strength: What’s the Best Balance?
Balancing both cardio and strength is the most effective approach for total health, according to a 2022 Iowa State University study. This combination reduces the risk of heart disease, diabetes, and obesity better than either method alone (Iowa State News, 2022).
Optimal Weekly Plan Example:
| Day | Activity |
|---|---|
| Monday | Cardio (30 min) |
| Tuesday | Strength training |
| Wednesday | Cardio (30 min) or Rest |
| Thursday | Strength training |
| Friday | Cardio (30 min) |
| Saturday | Optional cardio/strength |
| Sunday | Rest or light activity |
- Adjust the split based on your schedule and fitness level.
- You can combine cardio and strength on the same day (with some rest between), or keep them separate.
- Listen to your body and prioritize recovery, especially as intensity increases.
Frequently Asked Questions
What if I’m a Beginner?
Start with 2–3 days of cardio and 1–2 days of strength training per week. Gradually increase frequency and intensity as your stamina builds.
Can I Do Cardio and Strength Training on the Same Day?
Yes! Many people combine both in one session or back-to-back on the same day. Just be sure to warm up, use proper form, and pay attention to fatigue.
What if My Goal Is Weight Loss or Muscle Gain?
- For weight loss: Aim for 3–5 days of cardio plus 2–3 days of strength.
- For muscle gain: Focus on 2–4 days of strength training and limit cardio to 2–3 days to avoid interfering with muscle recovery.
What About Rest Days?
Rest or active recovery (like yoga or walking) 1–2 days a week is essential for long-term progress and injury prevention.
Key Takeaways
- Aim for at least 150 minutes of cardio and 2+ strength training sessions per week.
- Spread your workouts across 3–5 days, depending on your fitness level and goals.
- Listen to your body and adjust your routine to balance progress and recovery.
- Always consult official guidelines and your healthcare provider if you have medical concerns.
For the most up-to-date official information, visit:
Conclusion
The optimal fitness routine includes at least 3–5 days of cardio and 2 days of strength training each week. Adjust this balance to fit your experience, goals, and lifestyle. The most important thing is to stay consistent and make movement a regular part of your week.
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