How often should I work out? How often should I do certain types of workouts?

These are often the first questions people ask when they’re committing to a new fitness routine or trying to maximize the efficiency of their workout time. The answer, as is so often the case when it comes to fitness, can vary. However, our fitness team put together recommendations for how to structure your workouts to get results.


Aim for three hours per week. Everyone’s routines and abilities differ – so get in your time in a way that works for you. Fine hopping on the treadmill and running for an hour three times a week? Great! Prefer to break up your cardio into five shorter workouts? Also, great. Focus on getting the minutes however you’d like.

Cardio doesn’t always mean intense one-hour runs. It’s important to get your heart rate up and exercise your lungs, but we also don’t want you to burn out too quickly. Focus on activities that you enjoy that help you meet your cardio goals. Go for a bike ride, take a walk, try swimming, or dance! Check out this list of unexpected cardio exercise for more ideas. Just a reminder, your MYZONE MZ-3 will track your workouts outside the gym, too!


It’s also important to add resistance workouts to your routine – body weight, free weight and weight machine exercises all count. We recommend doing two, full-body resistance workouts each week. If you prefer to break up your resistance workouts into upper body and lower body workouts, try to fit in two workouts for each of those categories. You can tag them onto the end of a cardio workout! Things like squats, lunges, sit-ups, push-ups, planks and more are great exercises that you can work in wherever you happen to be.

Commit To Your Workouts

So, you have a suggestion for how many times to work out each week if you want to see changes – three hours of cardio and two, full-body workouts per week. Now, the hard part: fitting them into your schedule. We understand – life happens. So, our fitness staff compiled a list of suggestions for sticking to your workout schedule:

– Add your workouts to your calendar so that you have a reminder all day.
– Morning person? Go to the gym in the morning. Night owl? Hit the gym after work. Plan your workout for the time of day when you are the most likely to feel energized and motivated.
– Make plans with a friend. It’s harder to cancel when you’re affecting someone else’s workout, too.
– Keep extra workout clothes and shoes in your car – so forgetting your clothes cannot be an excuse.
– Join a class and attend every week. Choose from our many group exercise classes or join our Signature Training program.

Have more questions? Ask our staff!

Marilyn Fox Building/Chesterfield: Andy Hayes, 314.442.3293
Staenberg Family Complex/Creve Coeur: Jason Davis, 314.442.3176