What should your weekly workout routine look like?

Between aerobic (cardio) and resistance (strength/weight) training, it seems impossible to create the perfect exercise routine. There are benefits to all forms of exercise whether it is moderate intensity cardio, high intensity interval training, or muscle group specific weight training. Each serves its purpose, especially if you have specific goals such as being as strong/fast as humanly possible or creating the perfect physique. For those that want to maintain optimal health and strength, all exercises components should be scheduled into one week! How? Let me start by saying there is no difference between programming for women and men but, there has been too much emphasis on creating grueling exhausting workouts. Taking it down a notch can still yield great results (maybe even better than before), fit in all the components of fitness, and improve motivation to exercise!

Everyone’s schedule is different so you first have to take a look at the time you can realistically dedicate to focusing on yourself. It may be a few 20 minute sessions, two 1 hour sessions, or three-four 45 minute sessions. Whatever it may be, it is important to exercise our full body and also recover fully (which is way overlooked by many people).

Below are the above mentioned components of fitness and general suggestions for both MEN & WOMEN:

  • 2-4 Days Strength Training
    • 2 days = Full Body,
    • 3 days = Full Body or 2/1 Alt between week
      • i.e. week 1: 2 upper & 1 lower, week 2: 1 upper & 2 lower
    • 4 days = 2  upper & 2 lower
  • 1-2 Days Moderate Intensity Cardio
    • Heart Rate 120-140 bpm
    • 6-7 out of 10 on Rating of Perceived Exertion (RPE) scale
    • 30-40 Minutes
    • Walking, jogging, cycling, swimming, etc.
  • 1-2 Days High Intensity Interval (running, rowing, cycling, etc.)
    • Work Interval: 8-10 out of 10 on RPE scale, 10-30 seconds
    • Rest Interval: 4-6 out of 10 on RPE scale, 1-3 minutes
    • Short duration can/should be done after strength training
  • 1-2 Recovery Activity
    • Injury Prevention
      • i.e. yoga, casual walk/bike/swim, tai chi


So your week break down may look something like:

  • Monday: Weight training (upper) & 10-15 minute HIIT
  • Tuesday: Yoga
  • Wednesday: MIC
  • Thursday: Weight training (total body)
  • Friday: MIC
  • Saturday: Weight Training (lower )& 10-15 minute HIIT
  • Sunday: Long slow walk



Strength Training for Women

  • https://www.girlsgonestrong.com/strength-training/