With benefits such as better quality sleep, a boost in brainpower, and increased levels of happiness, exercise is such an important part of your daily schedule. Sometimes, the fact that you’re getting up and out is a win in itself. But what you include in your workout routine matters, too.
Science and experts agree: There are loads of benefits to diversifying your workout schedule, including avoiding injury. Choosing which days to do upper or lower body workouts, as well as low or high intensity, can be the key. “Variety is the spice of fitness,” says Adam Rosante, celebrity strength and nutrition coach. “One of the surest ways to hit a plateau is to do the same workout over and over.”
While it’s not for everyone, you can work out every single day if you want to forgo a rest day — as long as you do so strategically. This means caring for your body as you go and not overdoing it. “You can do cardio or strength training seven days a week if you want to,” says Dennis Cardone, D.O., chief of primary care sports medicine at NYU Langone Medical Center. “Especially if you’re not doing max lifts and opting for smaller sets of 10-or-so reps.” (And be sure you’re hitting that foam roller after each workout.)
So how do you structure your workout routine to reduce injury and optimize results? After all, the Center for Disease Control and Prevention’s (CDC) recommendation is pretty broad: 150 minutes of moderate activity every week (examples include a brisk walk or a bike ride at a casual pace, per the national public health agency) and two days of muscle-strengthening.
Look no further than this perfectly balanced weekly workout schedule courtesy of Rosante. “Give it a whirl, and you can get stronger while improving your overall conditioning and boosting your energy,”