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Zuletzt aktualisiert am 24.08.2025
More than a quarter of people worldwide don’t move enough. The consequences can be serious—professional societies warn that physical inactivity can negatively affect fitness and quality of life. Do you fall into that group? Then use this article to quickly find out how often per week experts recommend exercising. We’ll also look at whether you can do too much exercise and what the consequences are.
Your knowledge to go: How often should you exercise per week?
Each week you should get at least 150 minutes of light activity (e.g., walking) or 75 minutes of vigorous activity (e.g., swimming or running) and do strength training twice per week.
Regular physical activity is regarded by professional bodies as important for maintaining overall health.
It’s possible to do too much—where the line to overtraining lies is individual.
Why is exercise so important?
Before we look at how often per week is ideal, let’s take a step back: Why is exercise so important in the first place? Exercise has a great reputation for a reason. Physical inactivity is considered a risk factor for health by experts.
Many studies have investigated the relationship between regular physical activity and health outcomes. Researchers have found, among other things:
In studies, regular activity is ...
associated with longer life expectancy
linked in research to a lower risk of metabolic and cardiovascular problems
often associated with improved well-being and reduced perceived stress
... among other benefits.
Professional bodies also note that regular activity can help maintain physical function as we age. And many people report better well-being—at least after the workout, if not during.
Motivated to get these benefits? Then let’s find out how often per week you should exercise to achieve them!
How often to work out per week | Overview
The WHO is the go-to authority when it comes to how often per week we should exercise. It’s not entirely simple, though: the ideal amount is divided into endurance training and strength training. These modes differ, and so do their effects—so we need both to stay healthy and fit.
The recommendation for healthy adults aged 18–65:
Endurance training:
2.5 hours per week (150 minutes) of light activity such as walking or gardening
OR1.25 hours per week (75 minutes) of vigorous activity such as running, hiking, or swimming
ORa combination of both
Important: Aim for at least 10 minutes at a time—longer is great!
Strength training:
at least 2 days per week, e.g., bodyweight or free weights
This is the baseline—the minimum amount of movement and training to meet basic recommendations.
How can you split this up?
Walk 30 minutes every day and go to the gym twice a week
Play soccer once a week and do strength exercises at home twice a week
Jog to the gym twice a week and train there
A big weekend hike plus several gym sessions during the week
Walk to work twice a day for 15 minutes and do two home workouts per week
As you can see, there are many different ways to weave movement into your routine. The more often you do it, the easier it becomes. Humans are creatures of habit. Soon you won’t ask “How often should I exercise this week?” but “How often am I not exercising this week?”
How often should adults 65+ exercise?
Adults 65+ should also include balance training three times per week and increase strength training to 3 days per week.
How often to do strength training per week – extra info
We’ve already covered how often per week is good for us, but there’s more to say!
How often per week – strength edition:
Adults should do strength training at least twice per week. This includes all exercises that make your muscles stronger—e.g., free weights, push-ups, etc.
The key muscle groups to cover are chest, back, legs, glutes, shoulders, and arms—in other words, the whole body. That’s why a full-body routine is especially suitable for beginners.
By the way, you don’t have to go to the gym. People often ask “How many times a week should I go to the gym?”, but you can also train at home—either with your own bodyweight or a set of dumbbells. For many, that removes a big hurdle—not everyone can make it to the gym regularly.
And if you’re after the protein shake many enjoy post-workout, we’ll gladly deliver it to your home:
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Should you exercise every day?
Is the answer to “How often per week?” actually every day? Is daily exercise healthy? It depends on what you mean by “exercise.” For example:
A daily walk, alternating days of yoga, one day of strength training, and a run now and then—fantastic.
Hitting the gym every day for 3 hours and doing an intense full-body session—or even training hard twice a day—problematic.
The load on your body—especially your muscles—differs massively between those two scenarios. If you push beyond your limits daily and demand max effort from the same muscles, that won’t end well. Your body gets no rest, though rest is crucial. If you’ve overdone it, our article “What helps with sore muscles?” will help.
The first scenario is excellent: a little movement every day and a mix of more and less intense sessions puts you right within recommendations without doing too much or too little—especially if you alternate strength and endurance. That way your body gets time to recover.
So can you train every day? Yes—if you plan it well and respect your physical limits. But you don’t have to work out for 30 minutes daily—as long as you hit your weekly target, you’re fine. The ideal frequency is individual—experiment to see what works for you.
One more thing: daily movement is a separate topic:
Sport vs. movement
A quick note on the difference between “How often should I do sport per week?” and “How much movement per week?” The latter is easy: a lot! When it comes to light movement such as walking or taking the stairs, every single step helps. Take the stairs when you can, walk short distances, or ride your bike.
If you’ve already walked 2.5 hours this week, you don’t have to say “Too bad, I hit my quota—better rest now.” No! That number is a minimum—more is welcome.
It’s different for “proper” training:
How much exercise is too much?
Can you really do too much? Yes—this is called overtraining! How often per week is too much depends on many factors such as your health status and training intensity.
Everyone eventually hits their limit. Pushing beyond it—especially for long periods—can increase the risk of health problems such as injuries, a weakened immune system, and severe fatigue. As with so many things, the dose makes the poison. Too little is not good, and too much isn’t either.
Signs of too much exercise:
Exhaustion: You’re often tired, unmotivated, and low on energy—and you may still sleep poorly.
You’re frequently sick: Colds, stomach bugs, etc. become frequent visitors.
Declining performance: You train a lot but stop setting PRs—in fact, you’re getting worse, and things that were easy weeks ago only work sometimes now.
Pain: Muscles and joints hurt.
If you notice one or more of these signs, take a look at your training habits. You may simply be asking too much of your body. Rest and recovery are as important as training—don’t forget it! Listen to your body and take good care of yourself—that includes balanced nutrition and good sleep.
So go ahead and take a sofa break—and enjoy a tasty snack like our protein bars:
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Specific goals
So far we’ve focused on the baseline needed to stay healthy. What about specific goals?
How much exercise per week for weight loss: This is more complex. You’ll need a calorie deficit—consuming fewer calories than you expend. A balanced diet helps manage intake, and exercise increases expenditure. Be active regularly, keep your daily routine moving, and train consistently. Start with the minimum recommendations here and increase gradually if it feels good.
How often per week for muscle gain: A dedicated article on this is coming soon!
Conclusion
That’s it—you now know the essentials on “How often should you work out per week?” The only challenge left is putting it into practice—the hard part! :D If you need a boost, check out our article on training motivation—you’ll be off to the gym in no time.
Don’t stress—no week or day has to be perfect. Every step, every stair, and every push-up counts.
Literature & Quellen
Bundeszentrale für gesundheitliche Aufklärung (Hrsg.) (2006). Nationale Empfehlungen für Bewegung und Bewegungsförderung. In: Forschung und Praxis der Gesundheitsförderung, Sonderheft 03.
Hollstein, T. (2019). Sport als Prävention: Fakten und Zahlen für das individuelle Maß an Bewegung. In: Deutsches Ärzteblatt, 116(35-36).
Wackerhage, H. et al. (2021). WHO-Leitlinien zu körperlicher Aktivität und sitzendem Verhalten. In: Bayerisches Ärzteblatt, 75(3).
Do you have questions? Feel free to send me an email — I’d love to hear from you! :)
The information in this article does not replace individual medical or nutritional advice.
