How Much Exercise Do Adults Need Each Week? A Plain Guide for Active Adults

7 hours ago

4 min read

The Centers for Disease Control and Prevention (CDC) says adults need at least 150 minutes of moderate-intensity physical activity a week, or 75 minutes of vigorous-intensity activity, or an equivalent mix. Adults also need muscle-strengthening activity on at least 2 days a week. That is the short answer. The rest of this guide shows how to turn it into a weekly routine you can keep in Philadelphia and the greater Philadelphia area.

The weekly targets

The CDC gives three ways to meet the guideline for adults. Each one includes muscle strengthening on 2 or more days a week that works all major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms.

Moderate-intensity aerobic activity, such as brisk walking, for 150 minutes a week.
Vigorous-intensity aerobic activity, such as jogging or running, for 75 minutes a week.
An equivalent mix of moderate and vigorous activity across 2 or more days.

The CDC adds that 150 minutes sounds like a lot but does not have to happen all at once. It could be 30 minutes a day, 5 days a week, and you can break it into smaller chunks. It also says some physical activity is better than none.

Why it is worth the time

The CDC says physical activity helps you feel better, function better and sleep better right away. Some brain benefits come right after a session, including reduced short-term feelings of anxiety for adults. Over time, regular activity can reduce your risk of depression and anxiety.

The CDC also says getting at least 150 minutes of moderate activity a week can lower your risk of heart disease and stroke, and that regular activity can lower blood pressure and improve cholesterol levels. It can reduce your risk of developing type 2 diabetes. Muscle-strengthening activity helps you increase or maintain muscle mass and strength.

Starting from zero

If you are not active right now, the CDC says to work your way up to 150 minutes a week of moderate-intensity activity. You do not have to hit the target in week one. Start with the minutes you can manage, add a few each week and keep the routine steady. The CDC also tells adults to move more and sit less, and says adults who sit less and do any amount of moderate or vigorous activity gain some health benefits.

Strength days, kept simple

Lifting weights is one example of muscle-strengthening activity that the CDC gives. It says slowly increasing the amount of weight and the number of repetitions gives you even more benefits, no matter your age. Pick a few movements that use your legs, hips, back, chest, shoulders and arms, and add a little over time. If you are new to lifting, learn the movements with a coach before you load them.

What about steps and weight

The CDC points to one study in which, for adults younger than 60, the risk of premature death leveled off at about 8,000 to 10,000 steps per day. For weight, the CDC says that to maintain your weight you should work up to 150 minutes a week of moderate activity, that people vary in how much they need, and that healthy eating combined with regular physical activity helps you reach and stay at a healthy weight.

A sample week

This is one example of a routine that meets the targets for a healthy adult. Change it to fit your life.

Monday: 30 minutes of brisk walking.
Tuesday: 30 minutes of strength work for the major muscle groups.
Wednesday: 30 minutes of brisk walking or an easy bike ride.
Thursday: 30 minutes of strength work.
Friday: 30 minutes of brisk walking.
Saturday: a group session or a longer, more active outing.
Sunday: rest, light stretching or a walk.

That adds up to 150 minutes of moderate activity and 2 strength days, with room to swap in vigorous work for less time. If a week goes sideways, protect the two strength days and fit in short walks. The CDC says moderate activity such as brisk walking is generally safe for most people.

Make it easier to stick with

Schedule it like an appointment, with a time and a place.
Pair it with something you already do, such as a walk after lunch.
Train with other people when you can. Accountability helps.
Track minutes for a few weeks until the habit holds.

Where we fit in

If you want structure and company, Saturday Sweat Bootcamp is our group training session at Penn Treaty Park in Philadelphia. It includes strength circuits, conditioning drills and team-based challenges. A session is $20, and the new 4-Class Pass is $80. See the Saturday Sweat page to book.

If you want a plan built around you, Elite Athlete Performance Training is $75 per one-hour session, and the Elite Training 4-Session Pack is $300. Read about the Elite training service, or start with our athletic lifestyle guide.

Source: CDC, Adult Activity: An Overview, and CDC, Benefits of Physical Activity, both read October 23, 2026. This is general information, not medical advice. If you have an injury, a health condition or questions about starting a routine, check with a health care professional first.