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Updated on August 7, 2024 Medically reviewed by Amy Kwan, DPT, PT, has been a physical therapist for over 10 years. In This Article In This ArticleA well-balanced workout schedule can help you reap the benefits of physical activity, such as boosting your mood and helping with sleep. The key to an effective workout plan is to challenge your body and engage your mind by adding various cardio, full-body, stretching, and weightlifting exercises.
Though general physical activity recommendations for adults include aerobic exercises and strength training, your workout routine also depends on your fitness goals. Read on for a sample weekly workout schedule by Jacklyn Romano, CPT, a certified physical therapist based in New Jersey, and Sharon Gam, PhD, a certified personal trainer and health coach.
Romano and Gam designed this seven-day workout plan to help you develop a regular exercise routine. Here's what each day of the schedule entails:
The CDC has recommended that adults aim to get at least 150 minutes of moderate-intensity physical activity per week. This amount of time equals a minimum of 30 minutes per day, five days per week. The second part of the recommendation is to add two days of muscle-strengthening activities to the week.
Spend five to 10 minutes warming up before each workout to prevent injury. Try doing dynamic stretches—such as butt kicks and high knees—to get the blood flowing to your muscles and move your joints. End your workout with a cool down by stretching your muscles or taking a slow walk to safely bring your heart rate back to normal.
You'll do four muscle-strengthening sessions in this sample workout plan: two upper-body and two lower-body days per week. Stick to the same exercises for each of those workouts, gradually boosting the weights and reps as you grow stronger.
Romano recommended progressive overload, or doing the same exercises but challenging yourself with heavier weights or more reps. Start with 10 reps for three sets, with a minute of rest between each set for each exercise.
Different variables—like your age or physical activity level—can affect how many reps you do and the weight you use as a beginner. The key is to increase your weight if an exercise feels too easy so you can challenge your muscles.
Some people may go straight into exercise without stretching before or after. Flexibility is key, however, for maintaining the range of motion in your joints and preventing injuries.
Hold each of the following stretches for 30 seconds and then repeat on the opposite side:
Aim for at least 30 minutes of aerobic activity, such as biking, jogging, running, and walking. During moderate-intensity exercise, you'll be able to hold a conversation while exercising. Vigorous intensity, in contrast, means that you can only say a few words without pausing.
You can also measure exercise intensity with maximum and target heart rates. A good rule of thumb for finding your maximum heart rate is subtracting your age from 220. Your target heart rate for moderate exercise falls between 50 and 70% of your maximum rate. In comparison, your target heart rate for vigorous exercise falls between 70 and 85% of your maximum rate.
Steady-state cardio (endurance workouts) improve the stamina of your heart and lungs and reduce the risk of diabetes, heart disease, and stroke. Your body learns to move oxygen and nutrients into your muscles more efficiently while transporting waste out. As a result, those exercises will become easier over time, so you'll want to increase your pace gradually.
With four compound lifts, your first muscle-strengthening session of the week will target your lower body, including your hamstrings, glutes, and quads. Compound lifts are exercises that use multiple muscle groups. A deadlift, for example, works your lower body and your arm and core muscles.
Do 10 reps for three sets, with a minute of rest between each set, of the following exercises:
Make sure to perfect your form before adding weights to avoid injury. Add just enough weight so your last couple of reps leave your muscles burning and your heart pumping.
Your legs, which are likely feeling sore, will get a break since you'll be focusing on your arms today. You'll target your biceps, triceps, and chest muscles with these moves:
Perform 10 reps of each exercise for three sets with one minute of rest in between each set. Finish this session with a quick core circuit. Pick some of your core moves—such as crunches, planks, and Russian twists—and do each one for 30 seconds with 10–15 seconds off. Repeat the exercises until you hit 10–15 minutes.
Give your body a chance to recover and recharge. Muscle-strengthening activities create tiny microtears in your muscle fibers, leaving your muscles achy and sore. That may sound alarming, but it actually means your muscles will grow back stronger than before. Not allowing your muscles to recover heightens your injury risk and prevents your muscles from strengthening.
You may get some form of movement in, even on off days, if you are not too sore or tired. Active rest might include walking and stretching, which relieves post-workout muscle tightness.
This lower body session will focus on your glutes. Warm up your glutes with five resistance band exercises, such as bridges, clamshells, and squats, for three rounds.
You'll move on to weighted exercises once you activate your glutes. Romano recommended doing 10 reps for three sets of hinge movements, including deadlifts, hip thrusts, and single-legged hip thrusts. Those exercises target your glutes and hamstrings.
Focus on your back and shoulders for your final workout of the week. You'll want to fire up your muscles before jumping into the weights. Try doing three sets of 10 reps each of push-ups and pull-ups. You can modify with incline push-ups and assisted pull-ups until you build more strength.
You'll then complete five weighted exercises for 10 reps and three sets. Those exercises include:
Celebrate your week of hard work by giving your body time to recover. Try yoga or stretching to prevent your muscles from getting too stiff and sore.
It's also OK to take a complete rest day. Both active and relaxed days off have a place in your weekly routine, whether that's reading a book on the couch or watching television. What matters most is that you pay attention to your body and how you feel.
It can be difficult to stick with a regular workout routine. Here are some ways to make physical activity a consistent habit:
A regular workout routine, in addition to a balanced diet, is essential to overall health. Eating a nutrient-rich diet helps lower your risk of several chronic illnesses, including heart disease and type 2 diabetes. Make sure that you get enough carbs, healthy fats, and protein to satisfy your appetite and keep you energized.
Here are some tips for a balanced diet:
Try following this sample seven-day workout plan to make exercise a consistent habit. It provides a schedule with options that balance various types of physical activity with warm-ups, cool-downs, and rest. Inviting your friends, making working out fun, and trying a workout class can help you stick to a regular workout routine.
Keep in mind, though, that your workout routine will depend on your goals. It's important to focus on a balanced diet, too, so your body is fueled with healthy nutrients. As you progress, make adjustments to this schedule to help you better achieve those goals.
