Is Your Exercise Routine Enough?

You exercise 3-5 times per week

The WHO recommends at least 150 minutes of moderate activity per week, ideally spread across several days

You get 150+ min moderate or 75+ min vigorous cardio per week

This is the minimum aerobic activity guideline — more is better for additional health benefits

You include strength training at least 2 times per week

Resistance exercise is essential for maintaining muscle mass, bone density, and metabolic health

You do a mix of cardio and strength training

Combining both modalities provides the most comprehensive health benefits and prevents overuse injuries

You include flexibility or mobility work

Stretching and mobility exercises improve range of motion, reduce injury risk, and aid recovery

You use progressive overload (gradually increasing difficulty)

To keep improving, you must periodically increase weight, reps, duration, or intensity over time

You get 7-9 hours of sleep per night

Sleep is when your body repairs and builds muscle — poor sleep undermines exercise recovery and performance

You take rest days between strength sessions

Muscles grow and repair during rest, not during workouts — at least 48 hours between training the same muscle group

You eat properly around your workouts

Fueling before exercise and refueling after helps performance, recovery, and adaptation

You warm up before exercise

A proper warm-up increases blood flow, improves flexibility, and significantly reduces injury risk

You track your progress over time

Logging workouts helps you stay consistent, spot plateaus, and ensure progressive overload

You enjoy your exercise routine

Enjoyment is the strongest predictor of long-term exercise adherence — if you hate it, you will not stick with it