How often should you exercise each week
By Luke Hayter | Rewrite Your Age by Elevate | Article 2 of 6
How often should you exercise each week after 50? For many women getting started, I'd build the week around two strength sessions and regular walking or another activity you enjoy. Then I'd look at how well you're recovering before adding more.
It is easy to plan five workouts when you feel motivated on a Sunday evening. By Thursday, work has run late, you've slept badly and your carefully planned week has fallen apart.
The schedule needs to work on an ordinary week. You should be able to repeat it without reorganising your whole life.
Understand the weekly target
NHS guidance recommends at least 150 minutes of moderate aerobic activity a week, or 75 minutes of vigorous activity, or a suitable mixture. Adults should also strengthen all the main muscle groups on at least two days. [1]
Moderate activity makes you breathe more quickly, but you can still hold a conversation. Brisk walking, cycling or dancing may count when they make you work at that level. A gentle stroll is still worthwhile, even if it doesn't reach that intensity. [1]
If you are 65 or over, include activities that develop balance and flexibility alongside strength on at least two days each week. Vigorous activity is an option if you are already active and it is appropriate for you. [2]
These are goals to work towards. If you have been inactive, start with an amount you can manage and increase it gradually.
Give strength training a regular place
Two sessions each week give you a practical starting routine. For a beginner, I would usually train the whole body in each session and leave at least a day between them.
That might involve a leg exercise, a push, a pull and some work for the hips and trunk. The exact choices depend on your experience and any limitations.
A third session may suit you later if you enjoy training, recover well and want to do more. It isn't a requirement for getting started. More days also need a sensible plan so that you aren't repeatedly hammering the same sore muscles.
Remember that strength training does not automatically cover your aerobic activity target. The two can fit into the same day, but they do different jobs within your routine. [1]
An example of a balanced week
This example is for someone who can already manage a 30-minute brisk walk. Build up to it if you need to.
Day | Activity |
Monday | Strength session plus a 30-minute brisk walk |
Tuesday | 30-minute brisk walk |
Wednesday | Gentle movement and a short balance or mobility practice |
Thursday | Strength session plus a 30-minute brisk walk |
Friday | 30-minute brisk walk |
Saturday | 30 minutes of brisk walking, cycling or dancing at a moderate effort |
Sunday | An easier day with comfortable movement |
That provides 150 minutes of moderate activity and two strength sessions. The walking can be split into shorter outings. For someone over 65, I would also build suitable balance and flexibility work into the two strength days.
Your week may look completely different. Swimming might suit you better than walking. You might prefer an exercise class to cycling. The useful part is having a pattern you can repeat.
Build a smaller version for busy weeks
Decide in advance what you will do when time is tight.
Perhaps your usual 45-minute gym session becomes 25 minutes of the main exercises. A half-hour walk becomes two shorter walks. You keep some activity in the diary and return to your normal routine when you can.
That reduced week may fall short of the full guideline. It can still help you maintain the habit. You don't need to squeeze every missed minute into the weekend or punish yourself the following week.
I would much rather help you maintain a manageable routine than repeatedly plan a schedule you can't fit in.
Use recovery to decide whether to add more
Look at how you feel between sessions. Are you able to manage your normal day? Is your performance steady or gradually improving? Does muscle soreness settle before you train those muscles hard again?
If you regularly feel worn out, your joints are becoming more uncomfortable or you dread every session, review the workload. Your sleep, food, other activity and health all deserve consideration.
An easier day can include walking and normal daily movement. You don't have to spend it completely still. Equally, a hard workout every day isn't the only way to show commitment.
Make your plan specific this week
Choose your two strength days. Decide when you will walk, swim or cycle. Work out the shorter version you can use if plans change.
Once that routine feels manageable, you can build it. There is no prize for choosing the busiest possible diary.
If you'd like a programme that fits your week, get in touch. We can look at your goals and help you decide whether small group training, one-to-one coaching or online support would suit you.
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