How Often Should I Exercise?

Good question. While the answer varies depending on individual goals and circumstances, these general guidelines can be helpful for your good health.

Cardiovascular Exercise

  • Adults should accumulate 150 minutes per week of moderate intensity activity
  • The activity can be one continuous session of 30 – 60 minutes, or multiple bouts of at least 10 minutes

Resistance Training

  • Adults should train each muscle group 2 – 3 times per week, using a variety of exercises and equipment
  • Muscles need at least 48 hours of rest in between sessions to recover.
  • For general fitness, 30 – 90 seconds or rest in between sets (helpful hint:  try a Muscle Works class!)


  • Don’t skip this!  Work into your program at least 2 – 3 times a week to improve range of motion
  • Stretches should be done after your workouts so the muscles are warm, hold each stretch for 15 – 30 seconds.

Use these guidelines for a great workout. If you’d like to seek some specific advice, there’s no better time than now to invest in personal training!

Andrea Oikawa
Shawnessy YMCA Strength and Conditioning