The target: what the guidelines say
The CDC says adults need 150 minutes of moderate-intensity activity a week (or 75 minutes of vigorous activity, or a mix) plus at least 2 days of muscle-strengthening activity. That is about 30 minutes, five days a week, and two short strength sessions. Source: CDC, "Adult Activity: An Overview".
Pick one path
1. Start running. Follow the 9-week Couch to 5K plan: three 30-minute sessions a week cover most of your aerobic target. Add two strength days and you are there.
2. Get stronger. Lift two or three days a week. Use the one rep max calculator to set your working weights from any hard set, the RPE calculator to keep effort honest, and the plate calculator to load the bar fast. Add brisk walks or easy cardio to reach 150 minutes.
3. Train for a race. Pick a 5K, 10K or half marathon in the spring. Set a realistic goal with the race time predictor, check the pace chart for your goal and print a pace band for race day.
How to make it stick
- Put it in the calendar. Book your sessions like appointments for the first eight weeks.
- Measure one thing. A 5K time, a one rep max or weekly minutes. Write it down every week.
- Use heart rate to keep easy days easy. Most of your aerobic minutes can be in zones 2 and 3. Find yours with the heart rate zone calculator.
- Expect a slow week. Repeat a week of your plan instead of quitting.
If you have a health condition, are pregnant or have been inactive for a long time, talk to your doctor before starting a new program.
Checked October 17, 2026.
