Is exercising 1-2 times per week sufficient for optimal physical health?

From the Guidelines

Exercising 1-2 times per week is not enough for optimal health benefits. Adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, ideally spread across 3-5 days. This should be combined with muscle-strengthening activities at least twice weekly, as recommended by the World Health Organization 2020 guidelines on physical activity and sedentary behaviour 1. While any exercise is better than none, increasing your frequency to 3-5 times weekly provides significantly greater cardiovascular benefits, improved metabolic health, and better weight management. The body responds best to regular physical activity rather than occasional intense sessions. This frequency allows for adequate recovery while maintaining consistent physiological adaptations. If time constraints are an issue, consider breaking exercise into shorter 10-minute sessions throughout the day or incorporating physical activity into daily routines like taking stairs or walking during breaks. Gradually build up your exercise frequency to avoid injury and improve adherence to a regular exercise schedule. Some of the key points to consider when creating an exercise plan include:

• Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week
• Incorporate muscle-strengthening activities at least twice weekly
• Spread exercise across 3-5 days for optimal benefits
• Break exercise into shorter sessions if time is a constraint
• Incorporate physical activity into daily routines for improved adherence As supported by the most recent guidelines, such as those from the USA in 2018, which recommend at least 150-300 minutes of moderate-intensity aerobic activity, or 75-150 minutes of vigorous aerobic activity, or an equivalent combination, preferably spread throughout the week 1. Similar recommendations are also made by other countries, such as Spain in 2022, which suggests at least 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic activity, or an equivalent combination per week 1. It's also important to note that the benefits of physical activity are not limited to cardiovascular health, but also include improved metabolic health, better weight management, and reduced risk of chronic diseases, as highlighted in the 2020 US Physical Activity Guidelines 1. Overall, regular physical activity is essential for optimal health benefits, and exercising 1-2 times per week is not sufficient to achieve these benefits.

From the Research

Exercise Frequency and Health Benefits

• The health benefits of physical activity and exercise are clear, and most international guidelines recommend a goal of 150 min/week of moderate-to-vigorous intensity physical activity 2.
• However, recent evidence has challenged this threshold-centered messaging, suggesting that marked health benefits can be observed with relatively minor volumes of physical activity 2.
• Exercise intensity seems to be the key variable for maintaining physical performance over time, despite relatively large reductions in exercise frequency and volume 3.

Minimum Effective Training Dose

• A systematic review and meta-analysis found that a single set performed minimum 1 time and maximum 3 times per week was sufficient to induce significant 1RM strength gains in resistance-trained men 4.
• Performing a single set of 6-12 repetitions with loads ranging from approximately 70-85% 1RM 2-3 times per week with high intensity of effort can produce suboptimal, yet significant increases in SQ and BP 1RM strength 4.
• Another study found that endurance performance can be maintained for up to 15 weeks when training frequency is reduced to as little as 2 sessions per week, as long as exercise intensity is maintained 3.

Resistance Training Frequency and Muscle Hypertrophy

• A systematic review and meta-analysis found that resistance training frequency does not significantly or meaningfully impact muscle hypertrophy when volume is equated 5.
• There is strong evidence that individuals can choose a weekly frequency per muscle group based on personal preference, as long as the training volume is equated 5.
• A study on older adults living in long-term care facilities found that twice weekly functional-skills training, or a combination of resistance and functional-skills training, can improve several fitness and performance measures, but less than twice a week exercise training is not enough for functional improvement 6.