How Often Should You Exercise? A Research Based Answer

You are concerned as to how often you should exercise, right? I guess we should know how often should you exercise?what is healthy and what is a sheer waste of time, punishment and what could hurt our health. In as much as we are exercising in order to keep fit, we ought to know how much of it is good for our well being. Some may argue that no amount of exercise is too much, which is wrong, because even the body needs time to recover and heal. There should be some sort of break for the body to recover; it is as simple as that. Even an engine needs break otherwise it will break down and wear off in no time.

So, how often should you exercise? Three times a week, four times a week, five times a week or is two times enough?

The right answer to this question all depends on what your goals are and your current level of fitness. It is recommended that an average healthy person should engage in 30 minutes of cardiovascular exercise 3 to 5 times a week.

If you are somebody that intend to start exercising or haven’t exercised for some time, it is advisable to follow each exercise day with a day off in order to allow the body to repair and heal. Then if you are someone that is used to exercising but intend to increase the frequency by exercising consecutively, then it will be wise to be alternating your workout routine. For example, if you did jogging on day one, try and do something else like swimming on day two, and strength training on day three and so on and so forth.

However, you mustn’t be working out on every day of the week. Four to Five times a week, of 30 minutes workout will be just fine. You must also take note that; you shouldn’t be sitting down for the rest of the day after exercising as this could affect your exercise productivity. Basically, you should be active, because there is a recent study that indicated an awful health consequence for just sitting for the rest of the day, even if you had exercised for an hour. It is advised that you should be active at some point in the day, even when you are not working out.

Pay attention to your body and gradually increase your workout days up to 5 days in a week.
These guidelines might be helpful:

In week 1 to 4, exercise 1 to 3 times for 20 to 30 minutes at up to 65 percent maximum heart rate (MHR)
In week 5 to 8, exercise 3 times for 30 minutes at 65 to 75 percent MHR
In week 9 to 12, exercise 4 times for 30 minutes at 65 to 75 percent MHR
In week 13 to 16, exercise 5 times for 30 minutes at 65 to 75 percent MHR

To Calculate Your Maximum Heart Rate MHR

To get your correct MHR, minus your age from 220, and to find 65 percent of your MHR, multiply your MHR by 0.65, and to get your 75 percent of your MHR, multiple your MHR by 0.75.

For Example

If you are 35 years of age your MHR will be 185 and 65 percent of your MHR is 120.25 beats per minute (BPM) and likewise, for 75 percent it will be 138.75 BPM.


I hope I have been able to answer your question, but if you still have a question, comment or contribution, do leave it at the comment box below. And if you found this post useful, please like and share.

Stay Healthy


  1. Paul

    Great article, When I first started working out I would jump on every machine! The next day my whole body would be hurting and would rest for up to 3 days! I did finally get a little advice and done it the right way like you said, workout different body parts on different days. BUT saying this, when I did have my rest days. I would do exactly that, rest! Sit down and not move, I guess it’s time get up and be active. Thanks for that, as I wasn’t aware of this.


    • Nnamdi

      Yes Paul, working out without really knowing your limit can result to effects like the one you mentioned. But I am glad that people are beginning to learn how to workout properly.

  2. Rolf K. Bratli

    Hi, this is important information to avoid ruining your body by excersising on a level your body cannot tolerate.
    Moderation is always a good way to go by giving your body enough time to recover before you attack it again with a new a harder workout.
    It is also very comendable to leave a “Health and Liability Disclaimer” on the site to inform users that you are not professional medics and do advice people to seek professional advice before starting on any campaign, be it body building or weight reduction (slimming).
    I am personally not into this type of activity, but I came away with some balanced advice of how to stay healthy if you have no medical condition. Well worth a read!


    • Nnamdi

      Thank you Rolf for dropping by and also finding my post useful. Thanks again for commending the ”Healthy and Liability Disclaimer”, it is necessary because we are here to inform our audience but not to misinform.

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