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Is It OK to Work Out Every Day?

Exercise is immensely beneficial to your life and should be incorporated into your weekly routine. It’s vital for staying fit, improving your overall well-being, and lowering your chance of health concerns, especially as you age.

However, in general, it’s not necessary for you to work out every single day, especially if you’re doing intense exercise or pushing yourself to your limits.

If you want to do some type of moderate-intensity exercise every day, you’ll be fine. In all cases, you must listen to your body and avoid going beyond your body’s capabilities.

Read on to look at how much you need to exercise, its benefits, and advice for working with a trainer.

How much is ideal?

A weekly day of rest is often advised when structuring a workout program, but sometimes you may feel the desire to work out every day.

As long as you’re not pushing yourself too hard or getting obsessive about it, working out every day is fine.

Make sure it’s something you enjoy without being too strict with yourself, especially during times of illness or injury.

Look at your motivation behind wanting to work out every day. If you find that taking off 1 day causes you to get off track and makes it harder to conjure up the motivation to return, then do a lighter or shorter version of your workout on what would be a rest day.

A common rule of thumb is to do 30 minutes of moderate physical activity each day, totaling a minimum of 150 minutes of moderate exercise each week. Or you can shoot for a minimum of 75 minutes of intense exercise each week.

Types of exercise

If you want to amp it up to meet your fitness, health, or weight loss goals, aim for at least 45 minutes of exercise per day. Include some type of high-intensity activity, such as:

If you’re doing intense cardio or weightlifting, you can take a day off between sessions or target different areas of your body on alternating days. Or simply vary your routine so you’re not doing intense exercise each day.

Shorter vs. longer

It’s better to do a short workout each day than do one or two long workouts each week.

Similarly, it’s more ideal to have short bursts of activity throughout the day when you don’t have time for a longer workout instead of completely skipping it.

Exercises to include in your routine

To receive the most benefits, including a reduced chance of injury, have each of the four types of exercise in your routine:


The benefits of regular exercise extend to every part of your life and overall well-being. Here are a few benefits of exercise to note:

Mood booster

You may boost your mood, motivation, and energy levels. You’re likely to get more done in all areas of your life, leading to feelings of satisfaction and accomplishment.


Reduced feelings of overall stress can lead to feelings of relaxation, quality sleep, and increased confidence.

Social time

The social component of group workouts means you can get together with friends or new acquaintances in a healthy, low cost way. Consider exercising together in nature, which has its own benefits.

Cognitive function

Working out boosts cognitive function and helps you clear your mind. You can use it to develop mindfulness and allow for fresh ideas and ways of thinking.

Condition management

Regular exercise helps prevent or manage a range of health conditions, such as:

If you’re aiming to lose weight, regular exercise also encourages weight loss and helps prevent regaining weight you’ve lost.



Medically reviewed by Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS, specialty in fitness, on November 7, 2019 New — Written by Emily Cronkleton

"Is it ok to workout everyday"


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