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Home arrow Fitness arrow Training arrow Working Out 5 Days a Week: Benefits, Workout Schedule

Working Out 5 Days a Week: Benefits, Workout Schedule

Written by Isabel Mayfield
Fact checked by Rosmy Barrios, MD
Last update: November 24, 2023
8 min read 1581 Views 0 Comments
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Working out 5 days a week is a good step to take. This article explores the benefits and nuances of a 5 days a week schedule.

working out 5 days a week

We are all aware of how important exercise is. If you want to lose weight, improve immune function and heart health, and increase brain function, you need a schedule that works.

However, it would work best to stick to a personalized workout regimen since what may favor one person might be lackluster to another.

Today, we take a look at a 5-day weekly schedule. Will it significantly impact weight loss? Can you build muscles? Keep reading to find out.

Is Working Out 5 Days a Week Enough?

The simple answer is yes. Working out 5 days a week is ample for improving physical fitness, promoting weight loss, and boosting overall health. But, for what it is worth, the time allows you to incorporate a mix of cardiovascular and strength training to improve your fitness.

Regarding a schedule for your weekly exercise routine, 3 days of strength training, 2 days of cardio, and 2 days of rest would suffice. As much as you want to work out all week long, having structured rest days is just as important in facilitating growth.

Then again, you can opt for active recovery instead of complete rest to keep the body active. That involves switching to low-intensity exercises such as walking, running, yoga, etc.

However, if you are somewhat skeptical about what a balanced weekly workout routine should look like, your best bet is to talk to your doctor or a certified personal trainer. They possess the knowledge to give you personalized advice based on your individual needs.

What Are the Benefits of Working Out 5 Days a Week? 

Exercise is one of the best things you can do for your health. It is common knowledge that working out from time to time leads to many positive health benefits, both mental and physical. 

These benefits include improving heart health, preventing chronic diseases, improving strength and endurance, boosting brain power, relieving stress and anxiety, weight loss, and enhancing sleep quality.

According to the CDC, adults require at least 150 minutes of moderate-intensity aerobic activity per week to stay in shape. This routine equates to about 30 minutes of exercise 5 days a week.

But how does a structured, weekly 5-day routine improve your health? With regards to that, we shall examine several essential benefits that come with working out 5 days a week.  

#1 Weight loss

Weight loss and weight maintenance are two primary reasons people venture into working out. Under this umbrella, working out 5 days a week is enough for you to reduce fat mass and lose weight. 

Still, it is worth noting that your exercise routine alone will not account for more calorie burn and weight loss. What you eat matters just as much as the specifics of your training plan. That is because consuming more calories will make you gain weight regardless of your workout intensity.

To combat this, you must maintain a calorie deficit while staying metabolically active to combat. By cutting down on your total calorie intake, you force your body to result to using fat stores as its energy source.

According to research, you need to cut about 500 calories from your daily diet to lose weekly weight. However, the ability to lose weight depends on your body – your current weight, how much you intend on losing, and how active you are.

Regardless, the combination of both a calorie deficit and exercise activity automatically ensures weight loss, fat loss, and improved overall health. 

#2 Muscle growth

Working out five days a week is a great place to start if you want to build lean muscle. This frequency allows you to work for each muscle group thoroughly while giving your body the time it needs to recover between sessions. 

You should focus on compound exercises targeting multiple muscle groups to make the most of your workouts. 

As such, your workout sessions need to mix cardio and strength training. These exercises are ideal for building lean muscle mass and can help you gain muscle mass more effectively than isolation exercises. 

Combined with a healthy diet, regular exercise can help you achieve your goal of gaining muscle mass. The diet supplies your body with the nutrients it needs to keep up with each exercise while promoting muscle growth, building muscle, and reaching your fitness goals.

#3 Cardiovascular fitness

According to the CDC, over 60% of adult Americans fail to register the recommended amount of physical activity. In addition, all states and territories had over 15% of their adults physically inactive.

Research connotes that adverse physical inactivity drastically affects one’s cardiovascular health. In other words, not getting enough exercise can contribute to the development of cardiovascular diseases like stroke and heart attacks, and the numbers have since increased post-COVID.

In contrast, physical activity helps to keep the heart and arteries functioning correctly. For example, cardiovascular interval training, or moderate intensity cardio, is a great way to get your heart rate up, maintain blood pressure, and improve your cardiorespiratory fitness.

Cardiovascular interval training involves alternating periods of high-intensity activity with periods of lower-intensity activity. Exercises such as swimming, high-intensity interval training, etc. are good inclusions in your routine.

Based on that, a weekly 5-day routine doing moderate intensity cardio for about 30 minutes, which falls in line with national guidelines, is enough to improve your heart health significantly.

#4 Bone health

Another exciting benefit of regular exercise is the positive effect on the skeletal system. Resistance training and weight-bearing exercises are vital to building healthy bones while being excellent in treating and preventing osteoporosis.

For weight-bearing exercises, running outdoors or on a treadmill, hiking, stair climbing, jumping rope, and dancing are excellent.

For resistance training, using weight machines, free weights, and body weight exercises (push-ups, pull-ups, etc.) will deliver the same benefits for resistance training. You can also throw in elastic bands to increase your workout intensity.

What Should I Do on Rest Days?

One of the best ways to spend a rest day is by taking a walk or going for a slow jog. Not only is it a great way to get some exercise, but it is also an opportunity to explore your neighborhood and get some fresh air. 

Walking is also a great way to clear your head and relieve stress. Even a short stroll can be beneficial if you do not have time for a long walk.

So next time you have a rest day, consider going for a walk. It is good for your health and a great way to relax.

5-Day Gym/Strength Workout Schedule

Strength training is a compulsory inclusion in all workout programs. It is important not to lose muscle while trying to lose weight. The diversity the strength training program introduces accounts for lean muscle build (both upper and lower body), bone strength, and weight loss.

Here is a potential weekly 5-day strength training routine that you can easily incorporate into your workout routine. However, it would be best to remember that these workouts may last between one to two hours, depending on your current fitness level.

Day 1 – chest and triceps

  • Push up: 5 sets x 10–15 reps
  • Tricep dip: 5 sets x 10–15 reps
  • Dumbbell bench press: 4 sets x 8–10 reps
  • Barbell bench press: 4 sets x 8–10 reps
  • Dumbbell fly: 4 sets x 8–10 reps
  • Tricep extension: 4 sets x 8–10 reps
  • Chest dip: 4 sets x 8–10 reps
  • Incline dumbbell bench press: 4 sets x 8–10 reps
  • Incline machine press: 4 sets x 8–10 reps
  • Standing cable press: 4 sets x 8–10 reps
  • Skull crusher: 4 sets x 8–10 reps

Day 2 – back

  • Pull up: 4 sets x 10–12 reps
  • Lat pull-down: 4 sets x 10–12 reps
  • Standing cable row: 4 sets x 10–12 reps
  • Seated cable row: 4 sets x 10–12 reps
  • Bent-over dumbbell row: 4 sets x 10–12 reps
  • Straight arm pull-down: 4 sets x 10–12 reps
  • Bent-over barbell row: 4 sets x 10–12 reps

Day 3 – shoulders and biceps

  • Seated dumbbell overhead press: 4 sets x 8–10 reps
  • Arnold press: 4 sets x 8–10 reps
  • Dumbbell curls: 4 sets x 10–12 reps
  • Dumbbell lateral raise: 4 sets x 8–10 reps
  • Incline dumbbell reverse fly: 4 sets x 8–10 reps
  • Cable front raise: 4 sets x 8–10 reps

Day 4 – core

  • Plank: 60 seconds / 15-second rest
  • Leg raises: 60 seconds / 15-second rest
  • Crunches: 60 seconds / 15-second rest
  • Russian twists: 60 seconds / 15-second rest
  • Mountain climber: 60 seconds / 15-second rest
  • Side plank: 60 seconds / 15-second rest

Day 5 – legs

  • Squat: 4 sets x 8–10 reps
  • Leg extensions: 4 sets x 8–10 reps
  • Standing hamstring machine curl: 4 sets x 8–10 reps
  • Bulgarian split squat: 4 sets x 8–10 reps
  • Machine press: 4 sets x 8–10 reps
  • Deadlift: 4 sets x 8–10 reps
  • Smith machine calf raise: 4 sets x 8–10 reps
  • Goblet squat: 4 sets x 8–10 reps

5-Day Home/Cardio Workout Schedule

You must stick to the national guidelines for your weekly 5-day cardio workout schedule, exercising for at least 30 minutes per session. That way, you hit the 150 minutes of weekly exercise target.

Not only that, you put your body in the best position to burn more calories, lose body fat mass, lose weight, and improve cardiorespiratory function.

Day 1 – 30-minute at-home HIIT full-body workout

Take time out and do full body exercise in the comfort of your home, targeting all muscle groups and getting your body ready for the rest of your weekly exercise. Full-body cardio workouts are great if you want to burn annoying fat and lose weight. 

Day 2 – 30-minute cycling workout outdoors or on a stationary bike

If you have a bike at home, spend 30 minutes pedaling around, as it is a great lower-body workout. If you do not have an outdoor bike, opt for a stationary one. 

Day 3 – a full game of tennis

Sports are one of the best ways to lose weight, improve endurance, and improve health. 

Tennis helps promote healthy weight loss, improve agility and balance, and improve coordination, and it is fun. A person playing a one-hour tennis match can burn upwards of 600 calories, making it one of the highest calorie-burning sports.

Day 4 – base run

Base runs make up most of a runner’s weekly mileage. They are not as hard as other running types, but they are challenging enough to deal with loads of benefits. 

Day 5 – 30-minute treadmill workout

You can finish your weekly cardio routine with the treadmill. Thirty minutes of treadmill workout is enough to build your lower body muscles.

A Word From Our Coach

Working out 5 days a week is an excellent way to get into shape, lose weight, lower body fat content, and build lean muscle. However, it is not as easy as it may sound.

You need an insane amount of dedication and motivation to push through a weekly 5-day routine until you begin to see results. Likewise, you will need to maintain the same level of dedication to stay in shape.

That is because a good portion of these exercises is tough, especially strength training. Again, we maintain that progressive loading is the best route to take when it comes to weight-based strength training.

You will achieve the same results with less stress on your musculoskeletal system, resulting in less injury and faster recovery time.

Balancing your weekly 5-day workout routine with the rest of your life is key to success. Exercise, eat healthily, take sufficient rest, and enjoy the rest of your life.


It is no secret that exercising is an excellent way to promote weight loss, heart health, and other positive health features. Exercising 5 days a week is a schedule that allows you to build habits while being consistent. 

As such, mixing different workout programs will help spice your routine and help you easily reach your fitness goal.

However, you need to be conscious of your body’s needs. Prioritize resting on par with your workout as it helps your body recover while giving it room to grow. Stay safe, exercise, and stay healthy.

Written by Isabel Mayfield
Isabel Mayfield is a certified yoga instructor with over 10 years of experience in the fitness industry. She is passionate about self-improvement and loves to help people improve their sense of self-worth through education and support in meeting their fitness goals.
The article was fact checked by Rosmy Barrios, MD
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Written by Isabel Mayfield
Fact checked by Rosmy Barrios, MD
Last update: November 24, 2023
8 min read 1581 Views 0 Comments

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