Starting to plan a workout routine for the first time can feel easy until you actually put pen to paper. How many days should you exercise? Do you need both cardio and strength training? Where do rest days fit in? How much is too much when you’re just getting started?
A good workout schedule for a beginner doesn't need to be busy or complicated. In fact, it should be simple and fit into your life well so you can repeat it.
What to Know Before You Build Your Schedule
A beginner workout schedule should generally include:
- Some form of aerobic activity (also known as "cardiovascular exercise" or "cardio" for short)
- Strength training
- Rest or lighter exercise days
- Activities you actually enjoy
- Enough flexibility to adjust when life gets busy
- A gradual increase in time or intensity
Current federal guidance recommends that adults work toward at least 150 minutes of moderate-intensity aerobic activity each week (roughly 20 minutes of brisk walking per day), along with muscle-strengthening activity on at least two days. If you don't reach that amount immediately, that's okay. Some activity is better than nothing, and the total can be spread throughout the week.
Start With What You Can Realistically Maintain
The easiest mistake to make when creating a workout schedule is building an itinerary for the version of you who never gets tired, works late, has appointments, or loses motivation.
If you’re currently exercising very little, three manageable workout days is likely a better starting point than committing to six. You can always add more once your routine feels established.
Think about when exercise actually fits into your daily routine. Mornings might be easier because your evenings tend to fill up with social activities after work. Or maybe your lunch breaks work better because you work from home and have an apartment gym. Or, like many gymgoers, it's easiest to go to the gym after work before heading home for dinner.
A schedule that looks modest on paper but fits your life is usually more useful than an ambitious plan you can't consistently follow.
How Many Days a Week Should a Beginner Exercise?
There isn't one perfect number for how many days a week someone should exercise. For someone who's been inactive, two or three structured exercise days can be a good place to start. Other days can include walking, stretching, recreational activities, or rest.
Over time, you can work toward a mix that gets you closer to the recommended amount of weekly aerobic activity and at least two strength-training days. CDC guidance specifically notes that physical activity can be broken into smaller chunks rather than completed all at once.
What you want to avoid is going from almost no activity to hard workouts every day. Your muscles, joints, and overall conditioning need time to adjust.
Do You Need Both Cardio and Strength Training?
Cardio and strength training do different jobs in your body, which is why it's good to incorporate both into your workout schedule.
Aerobic activities (such as brisk walking, cycling, swimming, or jogging) raise your heart rate and breathing, which leads to better cardiovascular fitness, stamina, and heart health. Strength training challenges your muscles through resistance, which can come from weights, machines, resistance bands, or your own body weight.
Activity guidelines recommend both because each supports different aspects of health. While they're recommended individually as 150 minutes of cardio and two days of strength training, your workout schedule doesn't have to separate them completely. A short walk or jog and a strength workout can happen on the same day if that works best for you.
What Does a Beginner Workout Week Look Like?
There are plenty of ways to arrange a week of workouts. Here’s one simple example:
| Day | Example Activity |
|---|---|
| Monday | 30 minutes of brisk walking or another moderate cardio activity |
| Tuesday | Beginner full-body strength workout |
| Wednesday | 30 minutes of brisk walking or another moderate cardio activity |
| Thursday | Beginner full-body strength workout |
| Friday | 30 minutes of brisk walking or another moderate cardio activity |
| Saturday | 30-60 minutes of recreational activity, walking, stretching, or another activity you enjoy (pickleball, basketball, yoga, etc) |
| Sunday | Rest or light activity, like an easy walk |
This is only a starting point. You can move the days around, combine cardio and strength on the same day, or begin with shorter sessions if that works better for your schedule and current fitness level.
How Hard Should a Beginner Workout?
Especially as a beginner, you don’t need every workout to leave you exhausted. Progress usually comes from doing a little more over time, not from pushing as hard as possible in the first week.
For aerobic exercise, moderate intensity generally means you’re breathing harder and your heart rate is up, but the activity still feels manageable. Brisk walking is typically used as an example, but you could also ride your bike, dance, or do water aerobics.
With strength training, start with resistance you can control through the movement. Focus on learning the exercise and following good form before lifting heavier weights.
Where Do Rest Days Fit In?
Rest is an important part of every workout schedule. If you’re new to exercise, your body is adapting to movements and workloads it isn’t used to yet. That adjustment can come with some soreness and fatigue.
However, you don’t necessarily have to be completely inactive on rest days. Gentle mobility work, an easy walk, or normal daily activities like gardening may feel good.
What's important is giving yourself a break from vigorous training or harder activity. If a particular muscle group is still very sore, you may want to give it more time before training it hard again.
How Quickly Should You Add More?
Once your current schedule feels comfortable and achievable, add a little more time, another workout day, or slightly more resistance. You don’t need to increase everything at once.
What If You Miss a Workout?
Missing one day doesn’t mean you or your schedule has failed, and you don’t have to “make up” every missed workout by doubling up later.
Look at your routine across the week or month instead of judging it by one day.
If you’re consistently missing the same workout, however, that’s useful information! The timing may not fit your schedule, the workout could be too long, or you might simply dislike the activity you chose. Adjust the plan instead of forcing it.
Choose Activities You Don’t Dread
Exercising can be hard, but it doesn't need to be dreadful. A workout schedule is much easier to stick with when you enjoy at least some of what’s on it.
Cardio includes running, but you could also walk, bike, swim, hike, use an elliptical, or take a dance class. Strength training doesn’t require a gym either. Resistance bands, dumbbells, bodyweight exercises, and Pilates can all challenge your muscles.
The best activity is the one you keep coming back to.
When Should You Talk With a Health Care Professional First?
Moderate physical activity is safe for most people, but individual circumstances can vary.
If you have a chronic condition, disability, recent injury, or other health concern that affects exercise, a health care professional or qualified exercise specialist can help you understand which activities and amounts make sense for you.
You should also stop exercising and seek medical guidance if you develop concerning symptoms.
Frequently Asked Questions About Workout Schedules
Is working out three days a week enough for a beginner?
It can be. Three structured workout days may be a practical starting point, especially if you’re also walking or staying active on other days. You can gradually increase your activity as your routine becomes more comfortable.
Should beginners do cardio or strength training first?
You don’t have to choose one. Both are part of a well-rounded routine. If you’re doing them during the same session, the order can depend on your goals and which activity you want to prioritize.
How long should a beginner workout last?
There’s no required minimum for every workout. A 15- or 20-minute workout can be a useful starting point if that’s what fits your current fitness level and schedule. Short workouts are better than nothing!
Should you work out every day?
Rest and lighter days give your body time to recover. Beginners often do well with a mix of workout days, easier activity, and rest rather than vigorous training every day.
How long does it take to get used to a workout routine?
The adjustment period can vary person to person. Give yourself enough time to learn the correct movements, adjust to the schedule, and notice how your body responds before deciding the routine isn’t working.
Build a Schedule You Can Keep
A beginner workout schedule doesn’t need to fill a specific time slot every day of the week. Consistency comes from creating a plan that's flexible enough to survive busy weeks and realistic enough that you're willing to return to it.
Start with a few short sessions, include both cardio and strength work over time, and leave room for recovery. Once that feels normal, you can gradually build from there.
This community resource is made possible through the generous support of local WhirLocal sponsors.