Table of Contents
- Introduction
- The Foundation: Understanding Modern Exercise Guidelines
- The Strength Training Component: Building a Resilient Body
- Tailoring Frequency to Your Specific Goals
- The Role of Intensity and Quality Over Quantity
- The Science of Recovery: Where the Real Gains Happen
- Overcoming the Sedentary Trap
- The BUBS 10% Rule: Purpose-Driven Fitness
- Practical Tips for Staying Consistent
- Conclusion
- FAQ
Introduction
Did you know that only about one in five adults and teens currently meet the physical activity guidelines recommended for maintaining optimal health? It is a startling figure, especially when we consider that movement is one of the most fundamental pillars of a life well-lived. Whether you are aiming to summit a mountain, keep up with your grandchildren, or simply wake up feeling capable and energetic, the question of how much should you workout per week is likely at the front of your mind. We often find ourselves caught between two extremes: the "no days off" hustle culture that leads to burnout, and the sedentary slump that leaves us feeling stiff and uninspired.
At BUBS Naturals, we believe in a life of adventure, wellness, and purpose. Our mission is rooted in the legacy of Glen “BUB” Doherty—a Navy SEAL, an adventurer, and a friend who lived every day to the fullest. We don't just care about the numbers on a scale or the plates on a barbell; we care about the quality of your life and your ability to give back to the world. Understanding the ideal frequency of your workouts is about more than just checking a box; it is about honoring your body’s potential and fueling it for the long haul.
In this guide, we are going to dive deep into the science and practical application of workout frequency. You will learn the difference between moderate and vigorous activity, how to balance strength training with cardiovascular health, and how to tailor your schedule to specific goals like muscle building or fat loss. We’ll also explore the often-overlooked necessity of recovery and how clean, functional supplements can support your journey. By the end of this article, you will have a clear, actionable roadmap to building a sustainable fitness routine that fits your lifestyle.
The road to wellness isn't a sprint; it’s a series of consistent, intentional steps. Together, we’ll explore how to structure your week for maximum benefit, ensuring you stay active, healthy, and ready for whatever adventure comes your way.
The Foundation: Understanding Modern Exercise Guidelines
When we look at the official recommendations from organizations like the U.S. Department of Health and Human Services and the American College of Sports Medicine, the baseline for health is surprisingly straightforward. For most healthy adults, the "magic number" for aerobic activity is 150 minutes of moderate-intensity exercise per week. If you prefer to turn up the heat, that requirement can be met with 75 minutes of vigorous-intensity activity.
But what do these terms actually mean in the context of your daily life? Moderate-intensity activity is anything that gets your heart beating faster and your breath coming a bit more quickly, but still allows you to carry on a conversation. Think of a brisk walk through your neighborhood, a steady bike ride on flat ground, or even an afternoon spent mowing the lawn. On the other hand, vigorous activity is the "all-out" effort where you can only manage a few words between breaths—think of running, swimming laps, or a high-energy dance class.
While these 150 minutes are the standard for general health, we often suggest aiming for more if your schedule allows. Pushing toward 300 minutes of moderate activity per week can provide even greater cardiovascular benefits and is often the "sweet spot" for those looking to manage their weight. However, the most important takeaway is that some activity is always better than none. Even if you can only squeeze in a ten-minute walk between meetings, those minutes add up toward your weekly total.
Beyond the "cardio" component, there is the vital requirement of strength training. The guidelines suggest hitting all major muscle groups—legs, hips, back, abdomen, chest, shoulders, and arms—at least two days a week. This isn't just about aesthetics; strength training is essential for bone density, metabolic health, and maintaining functional independence as we age. We see fitness as a way to preserve our "adventure-readiness," and having a strong physical foundation is the first step toward that goal.
The Strength Training Component: Building a Resilient Body
Strength training is the often-neglected sibling of cardiovascular exercise, yet it is arguably the most important for long-term health. As we age, we naturally lose muscle mass and bone density, a process that can be significantly slowed or even reversed through resistance training. The goal isn't necessarily to become a competitive bodybuilder; it’s about creating a body that can handle the physical demands of a high-energy life.
We recommend a minimum of two strength sessions per week, but for those looking to see significant changes in body composition or power, three to four sessions are often ideal. When you are strength training, the objective is to challenge the muscles to the point of fatigue. This usually means choosing a weight or resistance level that you can lift for 12 to 15 repetitions, where the last few reps feel genuinely challenging.
To support the structural integrity of your body during these workouts, recovery is paramount. This is where high-quality nutrition plays a critical role. Our Collagen Peptides are specifically designed to support your joints, skin, hair, and nails, providing the amino acids necessary to maintain the "glue" that holds your body together. Since collagen production naturally declines as we get older, supplementing with grass-fed, pasture-raised hydrolyzed collagen can be a game-changer for those who are putting their bodies through the rigors of weekly strength training.
During these sessions, focus on compound movements—exercises that work multiple joints and muscle groups at once. These include:
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Squats and Lunges: For leg and hip strength.
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Push-ups and Bench Presses: For chest and shoulder development.
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Rows and Pull-ups: To build a strong back.
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Planks and Rotational Work: To stabilize the core.
By hitting these major patterns at least twice a week, you ensure that your body remains balanced and less prone to injury. Remember, strength is the floor upon which all other physical attributes are built. Whether you're lifting a heavy bag of groceries or a heavy backpack on a trail, that functional strength makes every task easier.
Tailoring Frequency to Your Specific Goals
The answer to "how much should you workout per week" changes depending on what you want to achieve. A "one-size-fits-all" approach rarely works because our bodies and lives are vastly different. Let's break down the frequency based on common fitness archetypes.
The General Wellness Seeker
If your goal is simply to feel good and live a long, healthy life, a three-day-a-week split is often perfect. We suggest three full-body workouts that combine strength and some heart-rate work. This allows for plenty of rest days in between to ensure your central nervous system doesn't get overwhelmed. On your "off" days, focus on light movement like walking or stretching. To keep your energy levels steady throughout these active weeks, many of our community members start their mornings with our MCT Oil Creamer. It provides a clean, coconut-based energy source that supports mental clarity and keeps you fueled without the crash of sugary creamers.
The Weight Loss Journey
When fat loss is the priority, consistency and total daily movement are key. Rather than focusing only on "hard" workouts, we encourage being active every single day. This might mean three days of dedicated gym time and four days of brisk walking or hiking. The goal is to keep the metabolism humming and to reduce the time spent sitting. To support a healthy metabolism and digestive wellness, incorporating Apple Cider Vinegar Gummies into your daily routine can be a great, easy habit that complements your movement goals.
The Muscle Builder
For those looking to increase size and power, a higher frequency is usually necessary once you’ve moved past the "beginner" phase. An upper-lower body split (four days a week) or a "push-pull-legs" split (five to six days a week) allows you to hit each muscle group with more volume and intensity. To maximize the work you’re doing in the weight room, we suggest adding Creatine Monohydrate to your supplement stack. It is one of the most researched ingredients for supporting strength, power, and training performance, helping you get the most out of every rep.
The Beginner Starting from Scratch
If you haven't exercised in years, please don't feel like you need to start with five days a week. Starting with just two days of moderate activity can yield significant health improvements. As your body adapts and you experience less delayed onset muscle soreness (DOMS), you can gradually increase to three days. The most important thing is that you show up for yourself consistently.
The Role of Intensity and Quality Over Quantity
In our busy lives, we don't always have an hour to dedicate to the gym. This is where the concept of "intensity" becomes a powerful tool. Research shows that high-intensity interval training (HIIT) or "very vigorous" activity can provide similar, and sometimes superior, health benefits in a fraction of the time compared to steady-state exercise.
A ten-minute session of sprinting or circuit training can be more effective for cardiovascular health than a thirty-minute casual stroll. This "short burst" approach is perfect for those weeks when work or family obligations are at their peak. However, higher intensity requires more from your body's cooling and electrical systems. Proper electrolyte balance is non-negotiable when you are pushing your limits.
When you're sweating through a vigorous session, your body loses more than just water; it loses essential minerals. We developed Hydrate or Die to solve this exact problem. With a focus on performance-grade electrolytes and no added sugar, it helps you recover faster and maintain muscle function during those high-intensity bouts. Whether you prefer Lemon or Mixed Berry, staying hydrated allows you to maintain the intensity required to see results even when your workout time is limited.
Quality also applies to your movements. Performing five perfect, deep squats is infinitely better than twenty sloppy ones. We always advocate for a "form first" mentality. This not only prevents injury but ensures that you are actually targeting the muscles you intend to work. As you increase the number of times you workout per week, pay close attention to how your body moves. If your form starts to break down, it’s a sign that you might need to dial back the intensity or take an extra recovery day.
The Science of Recovery: Where the Real Gains Happen
It is a common misconception that we build muscle and health during our workouts. In reality, the workout is the stimulus that breaks the body down; the actual growth and strengthening happen during rest. If you are asking how much should you workout per week, you must also ask how much you should rest.
Overtraining is a real risk, especially for motivated individuals. Signs of overtraining include persistent fatigue, irritability, poor sleep quality, and a plateau in your fitness progress. To avoid this, we recommend at least one to two full rest days per week. This doesn't mean you have to be totally sedentary—light stretching or a casual walk is great—but you should avoid high-stress physical exertion.
Nutrition is the cornerstone of effective recovery. Beyond your macronutrients (protein, carbs, and fats), micronutrients play a support role. For instance, Vitamin C is an essential cofactor in the body’s natural collagen formation process and acts as a potent antioxidant to help combat the oxidative stress caused by exercise. Combining your rest days with strategic supplementation ensures that your body has all the raw materials it needs to repair tissue and come back stronger.
Our Collagen Peptides are a staple for recovery because they are so easy to integrate into your life. You can mix them into your morning coffee with some MCT Oil Creamer or shake them up in a post-workout bottle. By prioritizing these simple, effective ingredients, you are giving your body the best possible chance to recover from the three, four, or five days of work you’ve put in during the week.
Overcoming the Sedentary Trap
Even if you hit the gym for an hour every day, you might still be at risk if the other twenty-three hours are spent sitting. Emerging research suggests that "sitting disease" can negatively impact your health regardless of your workout habits. Too much sitting is linked to metabolic problems, increased inflammation, and a higher risk of chronic conditions.
The solution is to find ways to move throughout the day, often called "non-exercise activity thermogenesis" (NEAT). This includes:
- Taking the stairs instead of the elevator.
- Using a standing desk or taking "standing breaks" every hour.
- Parking further away from the grocery store entrance.
- Doing a few air squats while waiting for your coffee to brew.
Think of these small movements as the "filler" that connects your formal workouts. They help keep your blood flowing, your joints lubricated, and your mind sharp. If you find yourself flagging in the afternoon, instead of reaching for a third cup of coffee, try a five-minute walk and a glass of Hydrate or Die. You’ll often find that the combination of movement and hydration provides a more sustainable energy boost than caffeine alone.
When we consider the legacy of Glen "BUB" Doherty, we are reminded that a life of adventure isn't just about the big moments; it’s about the daily choices that keep us ready for anything. Staying active throughout the day ensures that when an opportunity for adventure arises—a spontaneous hike, a game of pickup basketball, or a heavy lifting task—your body is primed and ready to respond.
The BUBS 10% Rule: Purpose-Driven Fitness
At BUBS Naturals, we believe that wellness is a communal effort. Our "10% Rule" means that 10% of all our profits are donated to veteran-focused charities, primarily the Glen Doherty Memorial Foundation. This foundation helps special operations veterans and their families transition to civilian life through education and professional civilian training.
When you are deciding how much should you workout per week and choosing the supplements to support that journey, you are participating in something larger than yourself. Every scoop of Collagen Peptides or MCT Oil Creamer helps us continue this mission of giving back.
This sense of purpose can actually be a powerful motivator for your fitness. When you know that your health allows you to be a more effective member of your community and that your choices support those who have served, it adds a layer of meaning to every mile run and every weight lifted. We aren't just working out to look better; we are working out to be better.
Practical Tips for Staying Consistent
Consistency is the "secret sauce" of any fitness plan. You could have the most scientifically perfect workout routine in the world, but if you only do it once every two weeks, it won't yield results. Here is how we recommend staying on track:
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Schedule It: Treat your workouts like an unbreakable appointment. If it’s on the calendar, it’s more likely to happen.
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Start Small: If 150 minutes feels daunting, start with 50. Build the habit of showing up first; you can increase the duration later.
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Find Your "Why": Why do you want to be fit? Is it for your kids? For your own mental health? To honor a loved one? Keep that reason front and center.
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Keep It Simple: You don’t need fancy equipment. Your own body weight, a pair of resistance bands, or even a couple of heavy cans of soup can serve as your "gym" in a pinch.
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Pack for Success: If you’re a traveler or have a hectic schedule, keep our travel-friendly products on hand. The MCT Oil Creamer – 14 ct Travel Pack and our collagen travel packs make it easy to maintain your routine no matter where the road leads.
Remember, perfection is the enemy of progress. If you miss a day, don't beat yourself up. Just get back to it the next day. The goal is to make movement a lifelong habit, not a temporary fix.
Conclusion
Determining how much should you workout per week is a personal journey that blends scientific guidelines with your individual lifestyle and goals. Whether you are aiming for the baseline of 150 minutes of moderate activity or pushing your limits with five days of intense strength and cardio, the most important factor is consistency. By balancing your effort with proper recovery, staying hydrated, and fueling your body with clean, functional ingredients, you create a foundation for a life of adventure and purpose.
We have explored how strength training at least twice a week protects your bones and muscles, how varying your intensity can maximize your time, and how recovery is where the actual transformation happens. From the mental clarity provided by MCT Oil Creamer to the performance support of Hydrate or Die, we are here to provide the "no-BS" tools you need to succeed.
As you move forward, we encourage you to listen to your body and honor its need for both challenge and rest. Every step you take toward a healthier version of yourself is a tribute to the spirit of adventure that we hold dear at BUBS Naturals. If you're ready to take your recovery and joint health to the next level, we invite you to explore our Collagen Peptides Collection. Our Collagen Peptides are the perfect partner for your weekly workout routine, helping you stay strong, flexible, and ready for whatever comes next.
One scoop. Feel the difference. Live the legacy.
FAQ
How do I know if I’m working at a "moderate" or "vigorous" intensity?
The simplest way is the "Talk Test." If you are performing moderate activity, such as a brisk walk or light cycling, you should be able to talk in full sentences but not be able to sing. If you are in the vigorous zone, such as running or heavy circuit training, you will only be able to say a few words before needing to pause for a breath. Tracking your heart rate can also help; moderate is generally 50% to 70% of your max heart rate, while vigorous is 70% to 85%.
Is it okay to do all my 150 minutes of exercise on the weekend?
While spreading your activity across the week is generally better for consistency and avoiding injury, being a "weekend warrior" still offers significant health benefits. Research shows that as long as you hit your total weekly minute goals, you still see a reduction in the risk of heart disease and stroke. However, to support your joints during these longer sessions, we highly recommend staying consistent with Collagen Peptides throughout the week.
What should I do if I am too sore to work out?
A certain amount of soreness, known as delayed onset muscle soreness (DOMS), is normal when starting a new routine or increasing intensity. If the soreness is mild, light movement like walking can actually help by increasing blood flow to the muscles. However, if the pain is sharp or prevents you from moving with proper form, it’s best to take a rest day. Supporting your recovery with Vitamin C and hydration can help your body bounce back faster.
Can I count daily chores as part of my weekly workout minutes?
Absolutely! Activities like heavy gardening, shoveling snow, or even vigorous house cleaning all count toward your moderate-intensity minutes. Anything that moves your body and raises your heart rate is beneficial. The key is to be intentional and look for opportunities to be more active throughout your day, even when you aren't in the gym. For those high-energy chores, don't forget to keep a bottle of Hydrate or Die nearby to stay refreshed.
