Plus expert tips on how to easily add more movement to your days.
Reviewed by Dietitian Jessica Ball, M.S., RD
Key Points
- Mix cardio and strength training weekly to boost heart health, muscle strength and overall endurance.
- Varying workouts prevents boredom, reduces injury risk and helps you progress toward fitness goals.
- Start slow, increase exercise gradually and try new activities to keep movement fun and sustainable.
The beauty of exercise? There are so many ways to do it. You can go for a walk, run, hike, swim, bike or attend a dance or yoga class. You can lift weights, jump rope, rock climb, box or hit the court for tennis or a game of basketball. The options for moving your body are nearly endless.
But even if you’re devoted to one style of workout, you’ve probably heard that mixing things up is good for you, too. So how many different types of exercise should you actually do each week? We asked experts to explain how many different workouts you should be doing each week, why variety matters and what else to keep in mind as you build your weekly movement plan.
Why Varying Exercise Is Important
Wondering why shaking up your exercise routine matters? Turns out there are several reasons. For starters, it helps you beat exercise boredom and keeps things interesting. “It keeps things more fun and engaging and gives your body the benefits of different types of movements. For example, while walking is great, your body would also benefit greatly from strength training. This means moving the body through different motions and angles, along with other forms of aerobic activities too,” says Christopher Mohr, Ph.D., RD.
Mixing up your workouts can help you prevent stagnation in your performance and promote progress toward your exercise goals. It may teach you a new skill (like how to hit a pickleball serve or nail a Pilates move), or challenge you to be more agile or flexible.
“Varying your exercise routine helps avoid plateaus, lessens your chance of overuse injuries and allows you to challenge different muscle groups,” adds Melissa Hatton, M.S., NASM-CPT, CES, PES, CNC. And lowering injury risk is especially important for those training competitively for a race or sport, since repeating the same movements over and over can raise the chances of getting hurt.
How Many Different Types of Exercise Per Week
The World Health Organization (WHO) recommends 150 minutes of moderate-intensity aerobic exercise, 75 minutes of vigorous-intensity aerobic exercise or a combination of both each week. On top of that, they recommend two or more days of muscle-strengthening activities involving major muscle groups. Experts say changing up the types of exercise you do each week is important for challenging your body in different ways and can offer various benefits.
“Cardio exercise, like walking, jogging or swimming strengthens your heart and lungs and also improves muscular strength and endurance. Resistance training increases the strength of your muscles and helps maintain and improve bone health,” Hatton explains.
And contrary to the popular myth that ‘cardio kills your gains’, research has found that muscle hypertrophy isn’t impaired when you combine lifting and cardio, says Tara De Leon, MS, CSCS. “The old debate of ‘weights vs. cardio’ isn’t a question any longer. Both are essential,” she says.
Other research found that combining aerobic and resistance training led to significant improvements in BMI, HbA1c (average blood sugar), blood pressure, inflammatory markers and cardiorespiratory fitness in people with type 2 diabetes who were overweight or obese.
Combining both forms of exercise may even help you live longer. Mohr points to research showing that resistance training combined with aerobic training is associated with lower all-cause mortality rates.
So, how can you fit both types of exercise into your week? De Leon recommends starting out with a minimum of one day of lifting and two days of cardio a week and working your way up each week as your body adapts. Mohr suggests at least two days of strength training and five days of aerobic activity, for at least 30 minutes each session. And for anyone who’s been training consistently for at least a few months, Hatton offers this sample weekly outline:
- Monday: total body resistance training
- Tuesday: 30-60 minutes of cardio
- Wednesday: total body resistance training
- Thursday: rest day
- Friday: 30-60 minutes of cardio
- Saturday: total body resistance training
- Sunday: rest day or active recovery, such as a leisurely walk or yoga session
Don’t forget to also vary your type of cardio, too, to challenge your muscles in new ways: one day try a brisk walk, the next a jog, swim or use a step machine or elliptical. And lastly, remember: consistency is key. “The best workout routine isn’t the perfect one. It’s the one that you’ll still be doing six months from now,” says De Leon.
Other Tips for Adding More Exercise to Your Routine
We know there may be barriers and hurdles to making exercise a part of your day for many people. Here, experts share their tips for how to add—even a few—more minutes of movement into your weekly routine.
- Increase the duration of exercise gradually. If you regularly perform 30 minutes of cardio, try adding five minutes to each session and maintain that for at least three to five sessions before you increase the time again, says Hatton.
- Pair movement with a habit you already do. “Brushing your teeth? Do 10 body weight squats. On a work call? Take it while walking. Brewing your morning coffee? Do 5 minutes of some movement—like marching in place, body weight squats or mobility stretches,” recommends Mohr.
- Sneak in exercise snacks. Don’t have time for a 30-minute walk? Try fitting in shorter sessions—aka “exercise snacks”—like five minutes of movement when you can, a set of bodyweight squats or pushups during a work break, says Mohr.
- Try something new. “A great way to add more exercise to your routine is to experience something new. Try a new class at the gym, join a walking or running group or seek the services of a Certified Personal Trainer who can help introduce you to additional opportunities,” says Hatton.
Our Expert Take
Health organizations and experts recommend the weekly exercise target of 150 minutes of aerobic activity, along with strength training that targets major muscle groups at least twice a week. Varying your exercise challenges your body and supports your heart, muscles, endurance and bone health, and can even help you live longer. Start slow and increase exercise gradually, pair movement with a habit you already do, sneak in “exercise snacks” and try something new—take a new fitness class, join a workout group or meet with a personal trainer.