Build a balanced week of cardio and strength

Two types of activity do different jobs

Aerobic activity asks you to sustain movement; strengthening asks muscles to work against resistance. A long walk is useful, but does not automatically replace a strength session. Lifting weights does not automatically supply enough aerobic activity.

CDC guidance for adults combines at least 150 minutes of moderate aerobic activity, or 75 minutes vigorous or an equivalent mix, with strengthening on at least two days.

See how the pieces can fit

The example below reaches 150 moderate-intensity minutes across five days. The two strengthening sessions are additional; their time is not included in the aerobic total. It is one possible schedule for someone ready for this amount, not a beginner prescription.

Choose an achievable first version

If your current week has little activity, choose manageable sessions first. Walking, cycling, swimming or adapted activities can provide the aerobic part. For strengthening, choose exercises that cover the major muscle groups at a level you can perform with control.

ACSM’s 2026 guidance supports simple, consistent strength training, including home-based options. You do not need a complicated split routine before starting.

Review the balance, not just the total

• Did both aerobic activity and strengthening happen?
• Was the plan manageable alongside sleep and other demands?
• Which session or time slot needs changing?
• If you are older or have balance limitations, include suitable balance work and seek help choosing it when needed.