Workout Schedules: Weekly Samples for Each Fitness Level

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Top 10 benefits of stretching.”, “McGrath C. Myths and misconceptions: Muscle soreness. American Council on Exercise.”, “Centers for Disease Control and Prevention. How much physical activity do adults need?.”, “American Council on Exercise. Cardio or weights first: Cardio before vs. after weight lifting.”, “Centers for Disease Control and Prevention. Physical activity for a healthy weight.” ] ,”articleSection”: “Fitness” ,”keywords”: [“Beginners”] ,”mainEntityOfPage”: { “@type”: [“WebPage”] ,”@id”: “https://www.verywellfit.com/sample-workout-schedule-1230758″ ,”breadcrumb”: { “@type”: “BreadcrumbList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “item”: { “@id”: “https://www.verywellfit.com/fitness-4156989”, “name”: “Fitness” } } , { “@type”: “ListItem”, “position”: 2, “item”: { “@id”: “https://www.verywellfit.com/fitness-beginners-overview-4581864”, “name”: “Beginners” } } , { “@type”: “ListItem”, “position”: 3, “item”: { “@id”: “https://www.verywellfit.com/sample-workout-schedule-1230758”, “name”: “What a Complete Workout Schedule Looks Like” } } ] } ,”reviewedBy”: [ {“@type”: “Person” ,”name”: “Tara Laferrara, CPT” ,”description”: “Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. She also created her own online training program, the TL Method.” ,”jobTitle”: “Certified Personal Trainer” ,”honorificSuffix”: “CPT” ,”url”: “https://www.verywellfit.com/tara-laferrara-cpt-4688343″ ,”knowsAbout”: [“Fitness, Personal Training”] ,”alumniOf”: [ { “@type”: “Organization”, “Name”: “Drake University” }, { “@type”: “Organization”, “Name”: “University of Colorado at Denver” } ] } ] } , “about”: [ { “@type”: “FAQPage”, “mainEntity”: [ { “@type”: “Question”, “name”: “How many days per week should you work out?”, “acceptedAnswer”: { “@type”: “Answer”, “text”: “

How many days per week you work out is a personal choice, but it is wise to get in some activity every day. Strength training should be performed two to three days per week. You can also perform cardio on those days or alternate days. Active recovery work such as walking, swimming, cycling, etc., can be performed every day.” } } , { “@type”: “Question”, “name”: “Which is the best way to split your workout?”, “acceptedAnswer”: { “@type”: “Answer”, “text”: “

There is no optimal way to split your workout. You can perform full-body routines, or split them between upper and lower body. There are other types of splits such as push-pull-legs or specific small body part splits as well. Choose what works best for you and your schedule. Monitor your progress and change your routine if you aren't seeing results.” } } , { “@type”: “Question”, “name”: “What body parts should you work out each day?”, “acceptedAnswer”: { “@type”: “Answer”, “text”: “

You do not have to work out particular body parts each day, but it is wise to work each muscle group at least two times per week. This could mean full body workouts two days per week, or upper and lower body splits four days per week, for instance.” } } ] } ] } ]]]>