How Many Hours Should You Be Working Out Each Week?

If you’ve ever asked yourself, “How much should I actually be training?” — you’re not alone.

Between social media workouts, step counts, and endless fitness advice, it’s easy to feel like you need to live in the gym to see results.

The truth? You don’t.

For most adults, the sweet spot for long-term health, performance, and real physical change is:

• 45–120 minutes of resistance training per week
• 30–60 minutes of cardio per week

That’s it.

And when structured properly, the benefits compound fast.

Why Resistance Training Is Non-Negotiable

Resistance training is the foundation.

Building muscle:

• Increases metabolism
• Improves bone density
• Strengthens joints
• Enhances posture
• Improves insulin sensitivity
• Supports longevity

When you consistently hit 45–120 minutes per week, you begin stimulating real adaptation. Muscle doesn’t just change how you look — it changes how your body functions.

You’ll feel stronger.
You’ll move better.
You’ll have more energy day to day.

And most importantly — you’ll build a body that supports you long-term.

Why Cardio Still Matters

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Cardio supports:

• Heart health
• Lung capacity
• Recovery between strength efforts
• Mental clarity
• Stress reduction

You don’t need endless hours. Just 30–60 intentional minutes per week of structured cardio work can dramatically improve conditioning and endurance.

When combined with resistance training, the benefits don’t just add up — they multiply.

Why 3x Per Week Is the Sweet Spot

At Wellness by Flea, our membership model is built around one simple principle:

👉 Come at least 3 times per week.

That frequency allows you to:

• Hit enough resistance training volume
• Add in structured cardio
• Mix in hybrid sessions (strength + conditioning)
• Recover properly between sessions

Our classes are intentionally designed around:

• Resistance days
• Cardio-focused days
• Hybrid training days

This structure ensures you’re not guessing — you’re progressing.

What to Expect in the First 8 Weeks

Let’s be honest — the first few weeks are tough.

• New routine
• Muscle soreness
• Schedule adjustments
• Mental resistance

That’s normal.

Your body is adapting.

Within 2–3 weeks, you’ll start to:

• Feel more energized
• Sleep better
• Move more confidently
• Crave activity instead of avoiding it

By 6–8 weeks, most members start noticing:

• Visible physical changes
• Increased strength
• Better conditioning
• Clothes fitting differently

Consistency is what makes the difference.

The Ripple Effect: One Good Habit Leads to Another

One of the most powerful things I’ve seen as a gym owner is this:

People rarely join and only change their workouts.

They start coming consistently…
Then they start drinking more water.
Then they clean up their eating.
Then they prioritize sleep.

One habit builds momentum for the next.

Like I always say:

“If you don’t eat the apple a day, you won’t do the walk around the block.”

Small daily actions stack. Fitness becomes the catalyst.

It’s Not About Perfection — It’s About Momentum

You don’t need:

• 6 days a week
• 2-hour workouts
• Extreme diets

You need consistency within a smart structure.

45–120 minutes of resistance training.
30–60 minutes of cardio.
3 sessions per week.

Do that consistently, and the results will come — physically and mentally.

Ready to Start?

If you’ve been waiting for the “perfect time,” this is it.

The first few weeks might be uncomfortable — but your future self will thank you.

Come experience what structured, intentional training feels like.

👉 Contact us now for a free trial week at Wellness by Flea.

Let’s build momentum together.

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