There is no single best workout routine — and while that’s a great thing, it’s also too vague to be helpful. The combination of strength training, cardio, flexibility and recovery all in one routine helps you become stronger and better at everything you do — and stay that way over time (without burning out).
Strength Training
Strength training should be your priority in your schedule. Three or four times a week of training is the best way to build muscle, raise metabolism and help prevent everyday movement injuries. Emphasize compound movements like squats, push-ups, deadlifts and rows. Newcomers might want to begin with two full-body sessions a week, while more experienced exercisers should aim for routines that focus one day each on upper and lower body.
Cardio
Cardio boosts heart health, endurance and torches calories. Rather than overdosing on long runs, mix steady state cardio (running, cycling, swimming) with high intensity interval training (HIIT). If you perform two or three cardio workouts in a week you should be able to notice some of the benefits without impairing your strength gains.
Flexibility & Mobility
Including some stretching, yoga or mobility work two to three times a week will help maintain your joint health and reduce your injury risk. By taking brief sessions after workouts or on rest days, it speeds up recovery and makes strength or cardio training more effective.
Rest & Recovery
Your body has to have time to repair and get stronger. Try for one or two complete rest days a week. On those days, light exercise, such as walking or gentle yoga, can move the blood without stressing the body.
Sample Balanced Week
Monday: Strength
Tuesday: Cardio
Wednesday: Strength
Thursday: Rest or mobility
Friday: Strength
Saturday: Cardio + stretching
Sunday: Rest
You’ll develop strength, increase stamina, and stay limber, recovering properly: the perfect recipe for long-term fitness success.” pool specific By mixing types of exercise, you’ll add strength, increase endurance, stay flexible and recover right—making the ideal routine for long-term fitness success.
