What Should Your Exercise Plan Really Be?
Wondering what level of exercise you’re at?
In this week’s episode, we’re breaking down what that really means because knowing where you are is the first step to building a routine that actually fits your life. Exercise isn’t just about hitting the gym or chasing a goal weight; it’s about feeling stronger, healthier, and more confident in your own body.
We’ll talk about how much movement your body actually needs and what stage of exercise you might be in, whether you’re just starting out, getting consistent, or ready to level up. It’s not about perfection or doing what everyone else is doing. It’s about finding a rhythm that works for you and keeps you moving in a way that feels good and sustainable.
So if you’ve ever wondered where you stand or how to take that next step, this one’s for you. We’re keeping it real, simple, and just a little fun. Keep reading—you’re gonna want to hear this.
How Much Exercise Do You Really Need?
The official guidelines for healthy adults are honestly pretty simple: move more and sit less. That’s really the foundation of a healthy lifestyle. And for a lot of people, that alone is a great place to start. Even just breaking up long hours of sitting with a short walk or stretch can make a big difference.
From there, the general goal is around 150 to 300 minutes of moderate-intensity activity a week. That’s the kind of movement where your heart rate’s up, you might be a little sweaty, but you can still talk—just not, you know, host a whole podcast while doing it. If you’d rather go harder, 75 to 150 minutes of vigorous activity works too. That’s when you’re really out of breath and can only get a few words out at a time.
It’s better to spread your activity throughout the week instead of cramming it all into one or two days. A two-hour weekend hike is awesome, but shorter daily sessions may be even better for your body. And don’t skip strength training—it’s just as important. Try to work all your major muscle groups at least twice a week to support strength, mobility, and overall health.
Those numbers can sound like a lot at first, especially if exercise hasn’t been part of your routine lately. Totally fine. The goal isn’t to hit everything perfectly right away—it’s to build up slowly in a way that feels doable and actually fits your life.
The Secret to Progress: Finding Your Exercise Sweet Spot
When it comes to designing your workout routine, three main things matter most: how often you move (frequency), how long you do it (duration), and how hard you go (intensity). You can mix and match any of these to keep making progress. For example, you might do short bursts of movement—aka “exercise snacks”—a few times a day. Or maybe you’d rather take longer walks but less often. You can also turn things up by adding weights, picking up the pace, or walking up hills.
It also helps to pay attention to how hard something feels—that’s called perceived exertion. It’s super personal because everyone’s different. For some, a steady walk can feel challenging; for others, running a fast mile might be no big deal. Think of it like a scale:
1 out of 10 is barely any effort, like standing or doing light chores.
5 out of 10 means you’re breathing a little heavier but can still talk normally.
10 out of 10 is full-on effort—you could only keep it up for a minute or two before needing a break.
What really matters is matching your effort to your body and goals. Try not to compare your intensity to anyone else’s. Exercise should meet you where you’re at, not the other way around. The best workout isn’t the hardest one—it’s the one you can stick with consistently, safely, and with steady progress over time.
The Four Pillars of a Balanced Exercise Routine
Exercise comes in all forms, and each type plays a different role in keeping the body healthy and balanced. Together, these four pillars cover almost everything the body needs to move and feel its best:
Resistance training – Builds muscle strength and stability. Think weights, bodyweight moves, Pilates, or even yoga poses that make your muscles work a little harder.
Cardio – Boosts heart and lung health. Walking, biking, swimming, or dancing are great ways to keep your energy up.
Balance / Stability – Improves coordination and helps prevent falls or injuries, especially as we get older or start new routines. Think unilateral movements, like walking or standing on one leg, or activities like Pilates, Tai Chi, or Yoga.
Flexibility exercises – Keep joints mobile and muscles loose, making movement smoother and reducing the risk of strain.
Small steps add up—and finding what feels good is where progress really starts. Whether it’s a short walk, a quick stretch, or lifting a little heavier than last week, every bit counts. The goal isn’t to be perfect; it’s to keep moving, stay consistent, and build a routine that supports your energy and confidence.
How to Tell What Stage of Exercise You’re In
The first step to building a routine that actually sticks is figuring out where you are right now. Everyone starts somewhere, and knowing your current activity level helps you set goals that make sense—not ones that feel impossible. It’s all about making progress in a way that fits your lifestyle.
There are four general categories people usually fall into when it comes to movement:
Category 1: None. You’re not doing any structured exercise right now. Maybe you do light stuff here and there—like quick walks or house chores—but nothing consistent yet.
Category 2: Some. You’re moving, just not hitting the recommended 150 minutes a week. Maybe it’s a yoga class here, a weekend hike there—you’re active, just not regularly enough to see big changes.
Category 3: Health Zone. You’re doing about 150 minutes of purposeful activity each week plus two days of strength training. This is where you really start to feel it—better stamina, more energy, stronger muscles.
Category 4: Optimal. You’re getting 300 minutes of movement weekly and keeping up with strength training twice a week. This level supports long-term health, strong muscles, and a steady sense of well-being.
No matter where you fall, there’s always room to grow. Change doesn’t have to happen all at once—steady progress adds up.
Getting Started: Turning No Exercise into Small, Consistent Movement
If you think you’re in Category 1, don’t stress. The goal is super simple—just start with something. Forget about heavy lifting, HIIT, or long runs for now. Those can come later. What matters most is finding small, realistic ways to get your body moving.
Walking is usually the easiest place to begin. Even one to five minutes a day is a great start. It might sound like too little to matter, but trust me, consistency is what builds momentum. Those few minutes eventually turn into longer walks and more regular movement.
Short bouts of activity—aka “exercise snacks”—can help, too. Try standing up and sitting back down a few times, doing wall pushups, or stretching between tasks. These tiny bursts make exercise feel doable instead of overwhelming.
Tracking your activity can also help you stay mindful. A smartwatch, Fitbit, or even a basic pedometer can show how much you’re really moving. You might realize you’re doing more than you thought—or that you’ve been sitting way more than expected. Either way, awareness is a great first step.
Little lifestyle tweaks count, too. Take the stairs when you can, park a bit farther away, or add an extra block to your dog walk. The point is to move from nothing to something—to be able to say, “Yep, I’m intentionally moving my body today.”
And remember, it doesn’t need to be structured or perfect. A quick dance break, a short walk after dinner, or a few stretches before bed all make a difference. If you feel super out of shape or easily winded, start with just one minute of walking a day. Then add another minute over time.
Signs You Should Talk to Your Doctor First
Before jumping into a new workout routine, it’s super important to know when to hit pause and check in with your doctor first. Most people can start with gentle movement safely, but there are a few warning signs you really shouldn’t ignore.
If you ever feel chest pain—whether it happens while you’re resting or doing something simple like climbing stairs or carrying groceries—don’t brush it off. See your doctor right away. And if the pain feels new or intense, it’s best to head straight to the emergency room. Chest pain can signal something serious going on with your heart, and it’s better to get it checked before starting any exercise plan.
You should also talk to your doctor if you’ve been dealing with unexplained shortness of breath, dizziness, fainting, or any joint pain that feels unstable or keeps getting worse. Sharp or lingering pain is your body’s way of saying something’s off. Don’t try to push through it—sorting it out early helps you move safely and avoid injury later.
For everyone else, starting small is perfectly fine. A few minutes of movement a day totally counts. Over time, you can add more—go a little longer, move a little faster—but if all you can manage right now is two or three minutes, that’s still progress. The goal isn’t to go all out—it’s to move in a way that feels safe, doable, and sustainable for your body.
Fitting Fitness Into a Busy Schedule
Many people already have bits of activity in their routine—gardening, walking the dog, taking the occasional yoga or spin class. But if it’s not adding up to around 150 minutes a week, it might be time to look at consistency.
At this stage, the main challenge usually isn’t motivation—it’s time. Most people like the idea of exercise and have found activities they enjoy. The problem is often scheduling. To reach the recommended 150 minutes of movement each week, take an honest look at your schedule and find realistic ways to fit it in.
This doesn’t mean you need to carve out a full 30 minutes every day. You can break it into smaller chunks—two 15-minute walks, for example. A simple routine could be a daily 15-minute walk paired with a short strength workout at home or in the gym. Strength training doesn’t always require equipment; bodyweight exercises like squats, pushups, and lunges work just as well. Even yoga or Pilates can count toward your resistance training days.
The ultimate goal is 150 minutes of activity per week, with at least two days of resistance training. Getting there might take a little creativity, especially when time feels tight. If you’re driving your kids to sporting events, try walking during their practices. If you have breaks at work, use them to walk around the building, climb stairs, or stretch.
Small chunks of movement throughout the day can add up. The key is to find opportunities in your routine, commit to them, and stay consistent.
When You’re Ready to Level Up Your Fitness Routine
For those already meeting the recommended 300 minutes of weekly exercise and at least two days of resistance training, the next step is all about optimization. At this level, there are two main directions to consider—adding more daily movement or increasing exercise intensity.
The first approach involves focusing on non-exercise activity thermogenesis (NEAT). NEAT includes all the movements made throughout the day that aren’t part of formal workouts but still burn energy and benefit overall health. This could mean walking more, parking farther from entrances, taking the stairs, using a standing or treadmill desk, or even adding a small peddler under your workspace. These small choices contribute to better blood sugar control, metabolic health, and energy balance.
Many people spend most of their day sitting, even if they exercise regularly. While that daily workout is valuable, its benefits are amplified when paired with more movement throughout the day. Adding NEAT helps fill those long sedentary hours with gentle, consistent activity.
The second way to level up is by making exercise more structured or challenging. This could mean training for a specific event, such as a 5K, marathon, or competition like CrossFit or Hyrox. It might also involve working with a trainer to refine technique, build strength safely, or push endurance. Some may even consider testing VO₂ max or tracking performance metrics to measure progress.
However, these advanced goals should only come after consistently meeting the foundational activity levels. For those still working toward 150 or 300 minutes a week, the priority should remain on regular movement rather than high-intensity or specialized training.
And when it comes to lifting heavy, it’s important to define what that means. Generally, “lifting heavy” refers to performing fewer repetitions—about one to five reps—at a higher weight, often using compound movements like squats, deadlifts, or presses. These exercises engage multiple muscle groups and can be highly effective, but they also carry a greater risk of injury if done incorrectly.
If you’re new to heavy lifting, getting your form right is everything. A trainer or coach can really help you lift safely and see better results. Whether you’re adding more movement to your day or increasing the intensity, the goal is to stay safe and enjoy what you’re doing along the way.
How Often Should You Do HIIT?
When it comes to high-intensity interval training (HIIT), more isn’t always better. These workouts are amazing for boosting endurance, improving heart health, and keeping your metabolism fired up—but they can also be tough on the body if done too often. The goal is to find that sweet spot where you’re getting the benefits without burning out.
For most people, one to two HIIT sessions per week is plenty. That’s enough to improve stamina and energy while still giving your body time to recover. The other days can be lighter—think walking, strength training, or mobility work—to keep your routine balanced. If you’re new to HIIT, start slow. Focus on learning proper form, pacing your intervals, and giving yourself enough rest between sets.
The key isn’t to crush yourself in every workout—it’s to challenge your body in a smart, sustainable way. HIIT should make you feel strong and energized, not completely drained.
Why Consistency Matters More Than the Perfect Workout Plan
A lot of people stick to just one kind of movement—usually endurance or zone two training, like walking. And absolutely, that’s great for heart health, but mixing things up keeps your body (and mind) more engaged. Try throwing in short bursts of higher intensity, like sprints or uphill walks, or add some strength training to wake up those muscles in a new way.
Ideally, a good routine has a little bit of everything—sometimes you go faster, sometimes you go longer, sometimes you lift heavier, and sometimes you just do more reps. But honestly? The biggest problem isn’t about finding the “perfect” mix. It’s that people get so caught up in chasing perfection that they burn out or quit. What really matters is just moving regularly, week after week. That’s where real progress happens.
The goal is simple: aim for around 300 minutes of movement per week in a way that actually fits your life. From there, try adding one or two small tweaks—like parking a little farther away, taking quick walk breaks, or doing mini “exercise snacks” throughout the day. Maybe swap an interval workout for strength training, or throw in a few sprints instead. Just start with what feels doable, go one step at a time, and listen to your body. You don’t have to overhaul your whole routine overnight. Every bit of movement adds up—and that’s what really makes the difference.
At the end of the day, movement should feel like something that supports your life—not something you have to force. Whether it’s walking more, adding strength work, or trying a bit of HIIT, what matters is that it fits your pace, your goals, and your energy.
There’s no single formula for the “perfect” workout routine. It’s about tuning in to what your body needs and showing up for it in small, consistent ways. Every stretch, every rep, every short burst of effort counts more than you think.
If this episode helped you rethink how you move—or reminded you that progress doesn’t have to be extreme—don’t stop here. Go back to the parts that resonated most, try one new thing this week, and see how your body responds. And if you want to keep learning how to move smarter, not harder, check out the full episode. We’ve got more practical tips to help you build strength, stamina, and confidence—without the burnout.
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