Should you exercise every day? This is how to schedule your routine, per expert advice

They’ll help you optimise your exercise time without overdoing it

If you’re anything like me, movement is a highlight of your day. Whether it’s walking, running, Pilates, HIIT training, or yoga, exercise keeps me refreshed, clear-headed, and feeling my best. But considering how good it is for you, does that mean you should be working out every day? TBH, the answer really depends on exactly what you’re doing to ensure you aren’t overtraining. So how much is too much?

To be clear: There is nothing wrong with taking rest days. The Physical Activity Guidelines for Americans recommend adults do at least 150 minutes of moderate-intensity cardio (or 75 minutes of high-intensity cardio), plus at least two strength training sessions, per week. So, depending on your schedule, you could meet these minimums in just a few days. But if, say, you prefer shorter workouts, you could feasibly find yourself dedicating more days to your fitness routine, hence the need to know how to do that in a way that optimises your efforts and doesn’t undo them.
It’s also important to shift your mindset on what exercise can look like, says Rebecca Stewart, CPT, a certified personal trainer, mobility coach, and pain-free performance specialist. ‘If your definition of a workout is a high-intensity, sweaty, all-out gym session, then no, you shouldn’t be working out daily,’ she explains. ‘Variety is important not only physically, so you have time to recover, but also mentally so you don’t feel like you’re getting into a rut doing the same thing.’

That said, how many times a week you should get sweating depends on your goals (and, to some degree) preferences. Here’s the low-down on the pros and cons of working out every day—plus guidelines for making daily exercise work for you.

How much exercise is ideal?
As a refresher, the gold standard is to achieve 150 minutes of moderate-intensity, or 75 minutes of high-intensity cardio, and at least two strength training sessions a week, says Stewart. ‘It seems like a big commitment when it’s written out that way, but when you break it down you can cover your moderate-intensity cardio with a brisk 20-minute walk per day, or a 30-minute walk five days out of the week,’ she explains. ‘This generally can be covered as part of your lunch break, or a nice post-dinner movement break.’

That said, your ideal amount of exercise will depend on your goals, says Stewart. Here’s what she recommends for the following fitness goals:

Weight loss: If your goal is to lose weight, Stewart says to aim for daily movement. ‘Ideally, you should attempt to include two to three strength training sessions per week and filter in other activities around those sessions,’ she explains. Think 30 to 60 minute full-body training, or alternating between push and pull workouts, she explains. The remainder of the week could include a daily 30-minute walk or gentle yoga.
Strength: Training for strength requires extra rest when you’re lifting heavy weights, says Stewart. ‘Aim for two to three weightlifting sessions per week with a mix of heavier and lighter days,’ she explains. On the days you aren’t lifting, supplement with moderate-intensity cardio and low-impact recovery like yoga, mobility training, and stretching, she adds.
Muscle building: For general muscle gain, you should include two to three days of resistance training in the 10 to 15 rep range for three to four sets per exercise, says Stewart. And yes, resistance training for muscle building can include bodyweight exercises, cable or weight machines, free weights, and/or resistance bands, she adds.
Cardio endurance: If you’re new to fitness or getting back into regular exercise, start with 10 to 15 minutes of cardio activity a day until you slowly increase to 150 minutes throughout the week, says Stewart. Try walking, swimming, biking, elliptical, climbing stairs, rollerblading, dancing, and/or jumping rope.
Okay, but how do you know your amount of exercise is right for you and your goals? ‘A good rule of thumb is to pay attention to how your body is feeling and if you believe you’re recovering properly, so you’re not overly tired or sore,’ says Stewart. If your body feels good, then you’re most likely in the optimal range. ‘It’s also okay if your amount of exercise varies during different parts of the year,’ she explains. ‘We all have busier seasons and it’s important to honour that without adding more stress into your life.’

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