08/30/2026
For CARDIO, the target for substantial health benefits is:
→ 150 minutes per week of moderate-intensity activity
OR
→ 75 minutes per week of vigorous activity
OR some combination of the two.
Moderate intensity could be brisk walking, cycling, rowing or swimming—you’re breathing harder, but you can still carry on a conversation.
Vigorous intensity is harder work: running, harder rowing or cycling, intervals, etc.—talking becomes much more difficult.
For STRENGTH, the recommendation is to train all of the major muscle groups at least 2 days per week.
And this doesn’t need to be complicated. Use barbells, dumbbells, machines, resistance bands or your own body weight. The important part is challenging the muscles and building strength.
Sample program:
Monday — Strength
* Squat variation — 3×8
* Deadlift or hip hinge — 3×8
* Push-up or bench press — 3×8
* Row — 3×8
Tuesday — Cardio
* 30 minutes brisk walking, biking, rowing, or swimming
* Keep it at a pace where you’re breathing harder but can still talk
Wednesday — Rest or easy walking
Thursday — Strength
* Squat variation — 3×8/side
* Deadlift or hip hinge— 3×8
* Overhead press — 3×8
* Row or pulldown — 3×8
Friday — Cardio
* 30 minutes moderate cardio
Saturday — Cardio
* 45–60 minute brisk walk, bike ride, swim, hike, or another activity you enjoy
Sunday — Rest
That gives you 2 strength sessions + 105–120 minutes of cardio. From there, add another 30–45 minutes of walking or cardio somewhere in the week to reach roughly 150 minutes.
