Exercise Guidelines provide evidence-based recommendations for the amount of Physical Activity, Aerobic Exercise and Strength Training adults should complete each week to improve their health, reduce the risk of chronic disease and maintain physical function. Following Exercise Guidelines can also help you build fitness safely while supporting long-term health and wellbeing.
One of the most common questions physiotherapists hear is, “How much exercise should I be doing each week?” The answer depends on your age, current fitness, medical history and goals. However, current Exercise Guidelines recommend combining regular Physical Activity, Aerobic Exercise and Strength Training throughout the week rather than relying on only one type of exercise.
Whether your goal is improving general health, losing weight, increasing fitness, building strength or reducing injury risk, following Exercise Guidelines provides an excellent foundation for long-term success.
Exercise Guidelines for Adults
Current Exercise Guidelines recommend that most healthy adults complete:
- 150–300 minutes of moderate-intensity Aerobic Exercise each week, or
- 75–150 minutes of vigorous-intensity Aerobic Exercise each week.
- Strength Training involving all major muscle groups on at least two days each week.
- Regular Physical Activity throughout the day by reducing prolonged sitting.
These Exercise Guidelines are minimum recommendations. Depending on your goals, you may benefit from completing additional Physical Activity or Strength Training under professional guidance.
Exercise Guidelines for Physical Activity
Physical Activity refers to any movement that uses energy throughout the day. While structured exercise is beneficial, everyday movement also contributes towards your overall health.
Examples of Physical Activity include:
- Walking
- Using the stairs
- Gardening
- Household tasks
- Playing with children
- Cycling for transport
Increasing Physical Activity has been shown to improve heart health, assist with weight management, improve mental wellbeing and reduce the risk of many chronic diseases.
Exercise Guidelines for Aerobic Exercise
Aerobic Exercise improves cardiovascular fitness by increasing your heart rate and breathing. It strengthens the heart and lungs while improving endurance and overall fitness.
Examples of Aerobic Exercise include:
- Walking
- Running
- Swimming
- Cycling
- Rowing
- Hiking
- Group fitness classes
Moderate-intensity Aerobic Exercise should make you breathe faster while still allowing conversation. Vigorous-intensity Aerobic Exercise makes conversation significantly more difficult due to increased effort.
Gradually increasing the duration or intensity of Aerobic Exercise allows your body to continue adapting while reducing the likelihood of overload or injury.
Exercise Guidelines for Strength Training
Strength Training is an essential part of current Exercise Guidelines and should be completed at least twice each week.
Strength Training provides many benefits, including:
- Improved muscle strength
- Improved bone health
- Reduced injury risk
- Improved balance
- Improved physical function
- Healthy ageing
- Improved sporting performance
A Strength Training program should target all major muscle groups including the legs, chest, back, shoulders, arms and core.
Exercises may include bodyweight movements, resistance bands, free weights, barbells or gym equipment depending on your experience and goals.
Our Strength & Conditioning service provides individualised exercise programs designed to improve strength, movement quality and long-term performance.
Exercise Guidelines for Weekly Exercise Goals
Although Exercise Guidelines provide minimum recommendations, the amount of Weekly Exercise you complete should reflect your personal goals.
Exercise Guidelines for General Health
Following the minimum Exercise Guidelines provides significant health benefits and reduces the risk of cardiovascular disease, diabetes and many chronic health conditions.
Exercise Guidelines for Weight Management
People aiming to lose weight may benefit from increasing Weekly Exercise beyond the minimum recommendations while combining regular Strength Training with appropriate nutrition.
Exercise Guidelines for Building Strength
Building muscle generally requires Strength Training two to four times each week, together with progressive overload, adequate protein intake and sufficient recovery.
Exercise Guidelines for Sporting Performance
Athletes often complete significantly more Weekly Exercise than the minimum Exercise Guidelines. Their programs typically combine Aerobic Exercise, Strength Training, sport-specific skills and planned recovery to maximise performance while reducing injury risk.
Our Sports Physiotherapy team can tailor an exercise program to your goals, helping you improve performance while reducing injury risk.
Exercise Guidelines for Healthy Ageing
Exercise Guidelines become increasingly important as we age. Regular Physical Activity, Aerobic Exercise and Strength Training help maintain muscle mass, bone health, balance, mobility and independence.
For older adults, Weekly Exercise should also include:
- Balance exercises
- Mobility and flexibility exercises
- Strength Training for all major muscle groups
- Weight-bearing Physical Activity where appropriate
- Regular Aerobic Exercise suited to individual fitness levels
Following Exercise Guidelines throughout life can help reduce falls risk, support bone health and maintain confidence with everyday movement.
Exercise Guidelines for Beginners
If you are new to exercise, Exercise Guidelines should be used as a gradual target rather than something you need to achieve immediately.
Start with manageable amounts of Physical Activity and gradually increase your Weekly Exercise as your fitness, strength and confidence improve.
A beginner program may include:
- Short walks several times each week
- One or two beginner Strength Training sessions
- Light Aerobic Exercise at a comfortable pace
- Regular movement breaks during the day
- Gradual increases in exercise duration
Consistency is more important than doing too much too soon. Rapid increases in Weekly Exercise may lead to excessive fatigue, pain or injury.
Exercise Guidelines After Injury
Exercise Guidelines may need to be modified if you are recovering from injury, surgery or persistent pain.
During recovery, Physical Activity should be progressed according to symptoms, healing stage and individual capacity. Strength Training and Aerobic Exercise may still be included, but the type, intensity and volume may need to change temporarily.
A physiotherapist can help determine which forms of Weekly Exercise are appropriate while supporting a gradual return to normal activity.
Exercise Guidelines and Sports Physiotherapy
Exercise Guidelines provide a useful starting point, but athletes and active people often need more individual planning.
Sports Physiotherapy can help if you:
- Are returning from injury
- Have persistent pain during exercise
- Want to increase Weekly Exercise safely
- Are preparing for a sporting event
- Need help balancing Strength Training and Aerobic Exercise
- Want to improve performance while reducing injury risk
Our Sports Physiotherapy team can assess your current capacity and develop a plan that aligns with Exercise Guidelines and your individual goals.
Frequently Asked Questions About Exercise Guidelines
How much Physical Activity should adults do each week?
Current Exercise Guidelines recommend 150 to 300 minutes of moderate-intensity Aerobic Exercise or 75 to 150 minutes of vigorous-intensity Aerobic Exercise each week, together with Strength Training on at least two days.
How often should I do Strength Training?
Most adults should complete Strength Training on at least two days each week. Some people may benefit from more frequent sessions depending on their goals, recovery and experience.
Is walking enough Aerobic Exercise?
Walking can count as Aerobic Exercise when it raises your heart rate and breathing. Brisk walking also contributes to your overall Physical Activity and Weekly Exercise targets.
Can I combine Aerobic Exercise and Strength Training?
Yes. Combining Aerobic Exercise and Strength Training is encouraged within current Exercise Guidelines because each supports different aspects of health and fitness.
What if I cannot meet the Exercise Guidelines?
Some Physical Activity is better than none. Begin with an amount you can manage and gradually build towards the Exercise Guidelines over time.
How much Weekly Exercise is too much?
Weekly Exercise becomes excessive when training demands repeatedly exceed your ability to recover. Warning signs may include persistent fatigue, declining performance, poor sleep, irritability and ongoing pain.
Following Exercise Guidelines for Long-Term Health
Exercise Guidelines provide a practical framework for improving health, fitness and physical function. Combining regular Physical Activity, Aerobic Exercise and Strength Training supports cardiovascular health, stronger muscles and bones, improved balance and better overall wellbeing.
Your ideal Weekly Exercise should still reflect your age, health, current fitness, injury history and personal goals. Exercise Guidelines are a starting point, not a one-size-fits-all program.
If you are unsure where to begin, our physiotherapists can help develop an individual plan that safely increases Physical Activity, Aerobic Exercise and Strength Training.
Book an appointment with BeFit Training Physiotherapy to discuss a program based on your goals and the current Exercise Guidelines.
Further Reading
References
- World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva: World Health Organization; 2020.
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. 2020;54(24):1451–1462.
- Australian Government Department of Health and Aged Care. Physical Activity and Exercise Guidelines for All Australians.
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. 11th ed.
- Garber CE, Blissmer B, Deschenes MR, et al. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal and neuromotor fitness in apparently healthy adults. Medicine & Science in Sports & Exercise. 2011;43(7):1334–1359.
