Frequency of exercise for optimal weight loss and muscle development
The American College of Sports Medicine (ACSM) offers evidence-based recommendations for adults seeking to improve their health, promote weight loss, and build muscle. These guidelines provide a flexible, scientifically-backed framework for individuals with varying fitness levels and goals.
### Aerobic (Cardiovascular) Exercise
For overall health and effective weight management, the ACSM recommends at least 150 to 300 minutes of moderate-intensity aerobic activity per week[1][3]. Alternatively, 75 to 150 minutes of vigorous-intensity aerobic activity can be substituted, or a combination of both intensities can be used for equivalent benefits[1][3]. The minutes can be accumulated in bouts of at least 10 minutes, spread throughout the week[1].
Aerobic exercise is crucial for calorie expenditure and cardiovascular health, which supports weight loss goals.
### Muscle-Strengthening (Resistance) Exercise
Adults should engage in resistance training exercises at least two days per week, targeting all major muscle groups[1][3]. This promotes muscle hypertrophy (growth), strength, and metabolic health, which are vital for both muscle gain and sustainable weight loss[3].
### Additional Considerations
For significant weight loss, exceeding the minimum aerobic exercise recommendations (e.g., 250 to 300+ minutes per week of moderate activity) may be necessary, paired with dietary management[2]. Focusing on progressive overload in resistance training and ensuring adequate recovery between sessions for the same muscle groups (typically 48 hours)[2] is essential for muscle gain.
Older adults aged 50+ should follow the same aerobic guidelines but may need to adjust intensity based on individual health and fitness levels[5].
### Summary Table
| Goal | Aerobic Exercise | Resistance Exercise | |----------------|--------------------------|---------------------------| | General Health | 150–300 min moderate or 75–150 min vigorous per week[1][3] | 2+ days/week, all major muscle groups[1][3] | | Weight Loss | ≥150–300 min moderate (more may be needed) | 2+ days/week, all major muscle groups[1][3] | | Muscle Gain | As above for health | 2+ days/week, progressive overload, allow recovery[2][3] |
These guidelines offer a versatile, evidence-based blueprint for adults aiming to lose weight and build muscle. Individual needs may differ based on starting fitness, goals, and health status, but adherence to these minimums is associated with significant health and fitness benefits.
Exercise offers numerous physical, mental, and social health benefits. In the United States, around [approximately X] adults have obesity or overweight[4]. Starting a workout routine after a long period of inactivity can cause stress and potential injury, so it's essential to start slowly and gradually increase the frequency, duration, and intensity of workouts.
For weight loss, the American College of Sports Medicine advises 75 minutes of intense exercise or 150 minutes of moderate exercise each week[4]. Engaging in physical activity of a low intensity but long duration will target weight loss, while exercise that is more intense will increase muscle strength. Find workouts that feel fun and motivating, and avoid overworking the body to prevent injuries.
[1] American College of Sports Medicine (2018). ACSM's Guidelines for Exercise Testing and Prescription. Lippincott Williams & Wilkins. [2] American College of Sports Medicine (2019). Progressive Resistance Training: Specific Guidelines for Muscular Fitness. Medicine and Science in Sports and Exercise. [3] American College of Sports Medicine (2020). ACSM's Health & Fitness Journal. [4] Centers for Disease Control and Prevention (2020). Adult Obesity Facts. Retrieved from https://www.cdc.gov/obesity/data/adult.html
- Adhering to the ACSM's recommendations for at least 150 to 300 minutes of moderate-intensity aerobic exercise or its equivalent in vigorous exercise per week, paired with muscle-strengthening exercises targeting all major muscle groups, offers a scientifically-backed approach for adults aiming to promote weight loss, improve overall health, and build muscle.
- For individuals seeking significant weight loss, it may be necessary to exceed the minimum aerobic exercise recommendations and engage in progressive overload in resistance training, while ensuring adequate recovery between sessions for the same muscle groups.
- Understanding that exercise plays a crucial role in weight management, health, and wellness, it's essential to start a workout routine gradually, focusing on low-intensity, long-duration exercise for weight loss, and gradually increasing intensity to promote muscle gain, all the while maintaining a balanced, evidence-based approach.
