ild your perfect workout Schedule

Build your perfect workout Schedule

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Fit

Health

By: Tyroen Henderson II

Objectives

• List different types of fitness goals
• Explain how workout frequency and duration affect overall fitness progress.
• Explain why rest and recovery days are essential for maintaining health and preventing injury.
• Identify the key features of a well-balanced weekly workout schedule.

Fitness goals

Frequency and Duration

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Rest and Recovery

Workout schedule

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Your Fitness Starting Line

Short Video

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Set your Fitness Goals

Goals

Different fitness goals require different approaches to achieve them. Therefore, you must answer the question of what you want to achieve. Below are five main fitness goals.

Strength

Endurance

Weight Loss

Mobility

General

frequency and duration

Why it's Important

Workout frequency refers to how many days per week you train, while duration describes how long each session lasts. These two elements determine how much work your body does weekly and directly influence recovery, performance, and results.

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Rest and Recovery

Rest and recovery are just as important as the workouts themselves. When you exercise, your muscles experience small amounts of stress and microscopic damage. During rest, your body repairs that muscle tissue, restores energy levels, and grows stronger to handle that activity in the future. Therefore, you don’t get stronger during workouts but when you are resting.

Get enough sleep

• Most muscle repairs happen during deep sleep.

Listen to your body

• Fatigue, soreness, or low motivation can be signs you need an extra rest day.

Stay hydrated

• Water supports joint health and energy restoration.

Eat balanced meals

• Proper nutrition fuels recovery and muscle repair.

Workout schedule

A good weekly workout schedule keeps your training goal oriented, sustainable, and effective. It should fit into your lifestyle as a fun task and not feel like a burden or job.

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Thanks

You’ve completed the build your perfect workout Scheduling module!

Already know your workouts

Go to FitNotes

Go to Nike Training ClubTo plan your workouts

Not sure what exercises to do

Go to MuscleWiki: Glutes Machine Exercises to learn more.

Information from:

Sites

Weight Loss

Burn calories and improve body composition

• Mix of resistance training and cardio
• 3–6 days/week

Endurance

Improve stamina and muscle endurance

• Higher reps, lighter weights, cardio circuits
• 4–6 days/week.

General

Improve overall fitness, energy, and well-being


• Mix of cardio, strength, and flexibility exercises
• 3–5 moderate sessions/week

Strength

Increase muscle power and lift heavier weights

• Heavy loads, low reps, long rest
• 3–5 days/week

Sites

“5 Basics of a Well-Rounded Fitness Routine.” Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/art-20044792. UCHealth, Susan Cunningham, for. “Rest and Recovery Are Critical for Athletes of All Ages from Students to Pros to Older Adults.” UCHealth Today, 3 Mar. 2025, https://www.uchealth.org/today/rest-and-recovery-for-athletes-physiological-psychological-well-being/. Valdez, Jonathan, et al. “Take a Rest Day: Why You Need Active Recovery.” Verywell Fit, https://www.verywellfit.com/the-benefits-of-rest-and-recovery-after-exercise-3120575.

Mobility

Increase flexibility and movement control

• Stretching, yoga, mobility drills
• 4–7 short sessions/week