How Often Should You Exercise Each Week? Here’s What the Science Says—And How to Build a Routine That Lasts

How Often Should You Exercise Each Week? Here’s What the Science Says—And How to Build a Routine That Lasts

Last month, we explored why strength training 2–3 times per week is one of the most powerful things you can do for your long-term health. But strength is just one piece of the puzzle.

If your goal is to feel energised, reduce your risk of chronic disease, improve mental clarity, and stay mobile and independent well into your later years, you need a well-rounded movement routine—one that goes beyond just strengthening to support cardiovascular health, mobility, mental wellbeing, and recovery.

So, how often should you be exercising each week?

Let’s break it down, based on current evidence—and show you how All for One classes make it easy to build a balanced, effective, and enjoyable routine.

💬 What Do the Guidelines Say?

According to the Australian Department of Health and World Health Organization, adults should aim for:

• 150–300 minutes of moderate-intensity aerobic activity or 75–150 minutes of vigorous-intensity activity per week

• Muscle-strengthening activities on 2 or more days per week

• Regular flexibility and mobility exercises

• Minimising sedentary time and breaking up long sitting periods

These recommendations aren’t about pushing to the extreme—they’re about creating sustainable habits that protect your physical and mental wellbeing across your lifespan.

💪 Strength Training (2–3 times per week)

We covered this in detail in last month’s article, but to recap: regular strength training improves bone density, joint health, muscle mass, posture, and metabolic function. It also plays a vital role in reducing the risk of falls and injuries, especially as we age.

According to a 2022 meta-analysis published in the British Journal of Sports Medicine, just 30–60 minutes of strength training per week is associated with a 10–20% lower risk of all-cause mortality, cardiovascular disease, and cancer.

At All for One, we recommend:

• STRONGER – Our new progressive strength class for lifting heavier with proper form

• Reformer Pilates – Low-impact strength and stability using spring-based resistance

• Strength – Blending functional strength and cardio conditioning

❤️ Cardiovascular Training (2–3 times per week)

Cardio is essential for maintaining a healthy heart, lungs, and circulatory system. It boosts endurance, supports metabolism, and improves mood by releasing endorphins.

Studies have shown that regular aerobic activity is linked to reduced risk of stroke, hypertension, type 2 diabetes, dementia, and depression.

You don’t need to run marathons—movement like brisk walking, cycling, or dynamic classes counts too.

Try at All for One:

• Spin – High-energy indoor cycling that’s easy on the joints

• Conditioning – A full-body session that gets the heart rate up while building power

• Yoga Flow – A gentler way to move and raise your heart rate, especially when paired with mindful breathwork

🧘‍♀️ Mobility, Recovery & Mindfulness (Most Days)

One of the most overlooked elements of a balanced exercise routine is recovery and mobility.

Incorporating flexibility work and restorative movement not only supports joint health, posture, and performance—but also helps regulate the nervous system, reduce stress, and prevent injury. Chronic stress and overtraining can contribute to burnout, fatigue, and hormonal imbalance—so balancing intensity with rest is key.

Try:

• Yoga (Yin, Slow Flow, or Stretch) – To release tension, support circulation, and reconnect with your breath

• Infrared Sauna – Enhances recovery, detoxification, and relaxation

• Walks or light mobility flows – Great on rest days to stay active without overloading

🧩 How It All Fits Together

The goal isn’t perfection—it’s consistency and variety. Here’s an example of a balanced All for One week:

🌱 The All for One Approach

At All for One, we believe movement should support your whole health—body, mind, and life. We don’t push fads or extremes. Instead, we help you build routines that feel good, make sense for your life, and grow with you over time.

Whether you’re just starting out, returning from injury, pregnant or postnatal, or chasing new strength goals—we’ve designed our classes to meet you where you’re at and support your journey every step of the way.

Want help mapping out your ideal week? Just ask our team. We’re here to help you build a routine that’s strong, balanced, and sustainable—for life.