What's up, everyone.
How many days a week should you work out?
Start with 3 to 4 days a week. You don't need to live in the gym to make progress. You need a routine you can stick to.
Let's break it down.
The minimum
According to health guidelines, adults should aim for:
150 minutes of moderate cardio per week. Brisk walking, cycling, or anything that gets your heart rate up while still allowing you to hold a conversation.
75 minutes of vigorous cardio per week. Running, boxing, or other activities that make holding a conversation difficult.
Strength training at least 2 days a week, working all major muscle groups.
You can mix moderate and vigorous cardio throughout the week. And strength training doesn't have to mean lifting weights. Resistance bands and bodyweight exercises count, too.
That's a good starting point. You don't need a complicated workout split or two hours in the gym.
What should your week look like?
Start with a schedule that fits your life.
3 days a week
Monday: Full-body strength + cardio
Wednesday: Full-body strength + cardio
Friday: Full-body strength + cardio
4 days a week
Monday: Upper body
Tuesday: Cardio
Thursday: Lower body
Saturday: Cardio
5 days a week
Monday: Upper body
Tuesday: Cardio
Wednesday: Lower body
Thursday: Cardio
Friday: Full-body strength
Walk whenever you can throughout the week. Aim for 10,000 steps a day if that works for you, but start where you are and build from there.
These are examples, not rules. Adjust the days, exercises, and intensity to your fitness level. The goal is to build a routine you can maintain.
Don't neglect the basics
Mobility and stretching aren't the most exciting parts of fitness, but they matter.
Spend 5 to 10 minutes working on your mobility or stretching a few times a week. Focus on moving well, maintaining your range of motion, and building a routine that supports your training.
You don't need to overcomplicate it. Just make time for it.
Rest is part of the plan
Feeling sore or exhausted? Sometimes the best thing you can do is take a day off or go for a walk.
Training puts stress on your body. Recovery allows you to adapt to that stress and come back stronger.
I'll be honest. This took me years to understand.
I used to hate rest days. Sitting around felt unproductive, so I'd always find something to do. An extra run. Some shadowboxing. Anything to feel like I was making progress.
I'm still working on it, but I've gotten better at actually enjoying rest. No guilt. No feeling like I should be doing more. Just letting my body recover.
You don't have to earn your rest. It's part of the process.
Consistency beats everything
Here's what I want you to take away from this.
Three days a week for a year will do more for you than six days a week for a few weeks before you burn out.
You don't need the perfect program. You don't need to train every day. You just need a routine you can stick to.
Start with 3 days. Build from there.
Fitness isn't about doing the most. It's about showing up consistently for long enough to see results.
Progress over perfection.
Need a workout plan?
Get my 5-day workout split to help structure your training and stay consistent.
#Bediamante