The short answer: the best workout routine is one that meets the official guidelines and that you’ll keep doing. That means 150 minutes of moderate aerobic activity a week plus strength training for all major muscle groups on at least 2 days. Pick a split that fits the days you have, then add a little weight or reps over time.
Below you’ll find the guideline minimums, a table to choose your split, and a 4-week plan you can start this week.
How much exercise do you need each week?
The major health bodies agree on the basics. Any routine you choose should cover both columns of this table.
| Source | Aerobic activity | Strength training |
|---|---|---|
| CDC | 150 minutes moderate, or 75 minutes vigorous, or a mix | At least 2 days, working legs, hips, back, abdomen, chest, shoulders and arms |
| HHS Physical Activity Guidelines | 150 to 300 minutes moderate | At least 2 days, such as lifting weights or push-ups |
| WHO | At least 150 minutes moderate | Says strength work benefits everyone |
| NHS | 150 minutes moderate or 75 vigorous, spread over 4 to 5 days or every day | At least 2 days, all major muscle groups |
The CDC’s example is 30 minutes a day, 5 days a week, and it says you can break that into smaller chunks. HHS dropped its old rule that only 10-minute bouts counted, so a brisk 8-minute walk still adds up. Moderate means you can talk but not sing, in the NHS’s words. If you’re short on time, HHS and WHO both say any amount of activity is better than none.
Walking is the easiest way to fill the aerobic column. Our guide to how many steps a day turns it into a daily number.
What is the best workout split?
The one that matches your schedule. A 2024 review of 14 studies with 392 people found split routines and full-body routines gave similar strength and muscle gains when the total work was matched. The authors said people can choose based on personal preference. The 2026 position stand from the American College of Sports Medicine (ACSM), drawn from 137 reviews, found strength improved with at least 2 sessions a week and muscle growth with at least 10 sets per muscle a week.
So start with your calendar. Count the days you can train most weeks, then pick your row.
| Days you can train | Split | How the week looks | Best for |
|---|---|---|---|
| 2 | Full body | Workout A, Workout B, with 2 or more days between | Meeting the guideline with the least time |
| 3 | Full body | A, B, A one week, then B, A, B the next | Beginners and most people |
| 4 | Upper/lower | Upper, lower, rest, upper, lower | People with around 6 months of steady lifting |
| 5 to 6 | Push pull legs | Push, pull, legs, repeated | Experienced lifters who recover well |
The ACSM’s 2009 guidance suggests 2 to 3 days a week for beginners, 3 to 4 for intermediate lifters and 4 to 5 for advanced. It counts about 6 months of consistent training as intermediate. If you have 5 or 6 days, our push pull legs routine has the full plans.
What is the best workout routine for beginners?
A 3-day full-body plan. We built it from the ACSM guidance above. It hasn’t been tested as a package in a trial. Train on 3 days that aren’t back to back, such as Monday, Wednesday and Friday, and alternate the two workouts.
Workout A
| Move | At the gym | At home | Reps |
|---|---|---|---|
| Squat | Leg press or goblet squat | Squat to a chair, holding a dumbbell or backpack | 8-12 |
| Push | Dumbbell bench press | Push-up, hands on a counter or the floor | 8-12 |
| Pull | Seated cable row | One-arm dumbbell or backpack row, hand on a chair | 8-12 each side |
| Hips | Glute bridge | Glute bridge | 10-15 |
| Core | Plank | Plank | 20-30 seconds |
Workout B
| Move | At the gym | At home | Reps |
|---|---|---|---|
| Hinge | Dumbbell Romanian deadlift | Dumbbell or backpack Romanian deadlift | 8-12 |
| Pull | Lat pulldown | Resistance band pulldown or row | 8-12 |
| Press | Seated dumbbell shoulder press | Shoulder press with dumbbells or water bottles | 8-12 |
| Legs | Step-up onto a box | Step-up onto the bottom stair | 8-12 each leg |
| Calves | Standing calf raise | Calf raise holding a chair | 10-15 |
The bigger moves come first, which is what the ACSM advises. Here’s how to build up over 4 weeks.
| Week | Sets per move | Rest between sets | How hard | Cardio on other days |
|---|---|---|---|---|
| 1 | 1 to 2 | 1 to 2 minutes | Stop with 3 or 4 reps left in the tank | 3 brisk 20-minute walks |
| 2 | 2 | 1 to 2 minutes | Stop with 3 reps left | 3 brisk 25-minute walks |
| 3 | 2 to 3 | 1 to 2 minutes | Stop with 2 or 3 reps left | 3 brisk 30-minute walks |
| 4 | 3 | 1 to 2 minutes | Stop with 2 or 3 reps left | 5 brisk 30-minute walks |
The 8 to 12 reps and the 1 to 2 minute rests come from the ACSM’s 2009 guidance. Its 2026 update found that pushing every set to complete fatigue didn’t consistently change results, so you can leave a couple of reps in reserve. By week 4, five 30-minute walks reach the 150-minute mark. If you’d rather mix in harder cardio, swap one walk for a short HIIT session.
Brand new to exercise? Start with our gentler 4-week beginner strength plan, which uses a chair and a wall. For more no-equipment options, see our guide to exercises at home.
What does a 4-day upper/lower routine look like?
Train upper body on days 1 and 4, lower body on days 2 and 5. Each muscle gets 2 sessions a week. Use 3 sets of 8 to 12 reps for each move.
| Upper day | Lower day |
|---|---|
| Dumbbell bench press | Goblet squat or leg press |
| Seated cable row | Romanian deadlift |
| Seated shoulder press | Reverse lunge, each leg |
| Lat pulldown | Leg curl or glute bridge |
| Dumbbell curl and triceps pushdown | Calf raise, then a core move |
That gives your back and thighs 12 direct sets a week, above the ACSM’s 10-set mark for muscle growth. Chest gets 6, so add push-ups at the end of each upper day if you want more.
How should you warm up?
The NHS suggests a warm-up of at least 6 minutes before exercise:
- March on the spot for 3 minutes, pumping your arms.
- Do heel digs, about 60 in 60 seconds.
- Do knee lifts, about 30 in 30 seconds.
- Roll your shoulders, 2 sets of 10, while you keep marching.
- Do 10 small knee bends.
Then do 1 light set of your first lift before your working sets.
How do you make progress?
Keep a simple log of each weight and rep count. The ACSM’s 2009 rule is to add 2% to 10% to the weight once you can do 1 or 2 reps more than your target. A 20lb dumbbell becomes up to 22lb, or the next size up. At home, when you run out of weight, add reps, slow each rep down, or add a set.
Food supports the work. Check how much protein you need, and use our post workout meal table on lifting days.
How long does it take to see results from working out?
Some benefits start right away. HHS says activity can reduce anxiety and blood pressure and improve sleep quality and insulin sensitivity soon after you move. Muscle takes longer. In one small 2007 study of 7 volunteers training their thighs 3 times a week, changes in muscle size showed up on scans after about 3 weeks, and strength had climbed 38.9% by day 35. The trials behind the ACSM’s 2026 advice ran for 6 to 52 weeks, so give any plan at least 6 weeks of steady training before you judge it.
Should you check with a doctor before starting?
Most people can start gently, and the ACSM says exercise is safe for most people. Its screening advice looks at three things: how active you are now, whether you have symptoms or known heart, metabolic or kidney disease, and how hard you plan to train. Talk with your doctor first if any of these apply:
- You haven’t exercised for some time, which the NHS lists as a reason to check in.
- You have heart disease, kidney disease or a metabolic condition such as diabetes.
- You’ve had a recent injury, operation or heart event, or you’re pregnant.
Harvard Health names 4 warning signs during exercise: chest pain, shortness of breath, lightheadedness and joint pain. Stop if you feel any of them and call your doctor.
If back pain is what keeps stopping your workouts, start with these gentle exercises for lower back pain. The Back Pain Reset below sets out ten-minute sessions for 28 days.
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Quick questions
How many days a week should I work out?
Aim to be active on most days, with strength training on at least 2 of them. The CDC suggests 150 minutes of moderate aerobic activity a week, such as 30 minutes on 5 days. The ACSM’s 2009 advice for new lifters is 2 to 3 strength days, rising to 4 or 5 for advanced lifters.
Is it best to work out every day?
You can move every day, but leave rest between hard strength sessions for the same muscles. The NHS suggests spreading activity over 4 to 5 days or every day. Walking daily and lifting on 2 or 3 non-consecutive days is a simple way to cover both guidelines.
Is it best to work out every other day?
Every other day works well for strength training, especially if you’re new to it. It gives you 3 or 4 sessions a week, matching the ACSM’s 2 to 3 days for beginners and 3 to 4 for intermediate lifters. Fill the days between with walks to reach 150 minutes of aerobic activity.
What is the best workout split for beginners?
A full-body routine done 2 or 3 days a week suits most beginners. A 2024 review of 14 studies found split and full-body routines gave similar strength and muscle gains when total work was matched. Full body lets you train each muscle twice a week in fewer sessions.
How long should a workout be?
Long enough to finish your planned sets, which for the plan above is about 30 to 45 minutes. The CDC’s own example for aerobic activity is 30 minutes a day, 5 days a week, and HHS says even short bouts count.
What is a good workout routine for beginners at home?
Use the same full-body plan with home swaps: chair squats, push-ups against a counter, backpack rows, glute bridges and step-ups on a stair. Do 8 to 12 reps for 2 or 3 sets, 2 or 3 days a week. The NHS says body weight and resistance bands count as strength training.
This article is general information, not medical advice. If you have a heart condition, high blood pressure, diabetes, kidney disease, an injury or another health condition, or you’re pregnant, talk with your doctor before starting a new exercise routine.
Sources
- CDC: Adult activity, an overview
- HHS: Top 10 things to know about the second edition of the Physical Activity Guidelines for Americans
- World Health Organization: Physical activity fact sheet
- NHS: Physical activity guidelines for adults
- NHS: How to warm up before exercising
- Currier BS et al. American College of Sports Medicine Position Stand. Resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults. Med Sci Sports Exerc, 2026
- American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009
- Ramos-Campo DJ et al. Efficacy of split versus full-body resistance training on strength and muscle growth. J Strength Cond Res, 2024
- Seynnes OR et al. Early skeletal muscle hypertrophy and architectural changes in response to high-intensity resistance training. J Appl Physiol, 2007
- Riebe D et al. Updating ACSM's recommendations for exercise preparticipation health screening. Med Sci Sports Exerc, 2015
- Harvard Health: Safe exercise, know the warning signs of pushing too hard