Guides · Strength training · Updated 2026-10-22
How many days a week should I work out?
For general health, US guidelines recommend at least 150 minutes of moderate activity a week, such as five 30-minute sessions, plus strength training on at least two days. To build muscle, training each muscle about twice a week works well, which you can do in two or three full body sessions or four days of a split. More isn't always better; rest days are when you recover.
Sample weeks
| Days you have | A simple plan |
|---|---|
| 2 | Two full body strength sessions, and walk on other days |
| 3 | Three full body sessions, or two strength and one cardio |
| 4 | An upper lower split, with easy cardio on one or two other days |
| 5 or 6 | Push pull legs, or a split with cardio days mixed in |
The minimum that counts
The US Physical Activity Guidelines for adults:
- Aerobic: 150 to 300 minutes a week of moderate activity, or 75 to 150 minutes of vigorous activity.
- Strength: activities that work all major muscle groups on 2 or more days a week.
Any amount is better than none, and the benefits keep growing as you do more.
Also asked
Is it OK to work out every day?
Light activity like walking, yes. For hard strength training, most people do better with rest days or with different muscles on back-to-back days.
Is two days a week of lifting enough?
Yes, especially with full body sessions. Two days covers the guideline for muscle-strengthening and builds strength well for most people.
What should I do on rest days?
Easy movement like walking or cycling, or nothing at all. Both are fine.