How Often Should I Workout to See Results?
“10k Steps Per Day”
This is the foundation for physical activity.
This question always sparks debate in the fitness world.
Whether you are new to exercise, a gym regular, or jumping back in, you need a plan to see results.
My take on how often you should workout?
Some of you won’t like this, but I believe physical activity needs to be a daily priority.
Yes! Every. Damn. Day.
Notice how I said physical activity and not working out.
Here’s my reasoning:
We were designed for movement - walking, running, jumping, lifting heavy things, carrying loads, and countless other actions that helped our species survive for eons.
Modern life has pulled us away from daily physical activity, but we can still mimic those activities our ancestors did for optimal health and longevity.
Does this mean lift weights every day? No.
Here’s the strategy that I implement with clients
10k+ Steps Per Day:
This is the foundation for physical activity.
It is an easy way to burn calories and stay active throughout the day.
In my opinion 10k steps is so simple - about 90 minutes total to complete - that there’s no excuse not to do it.
Bonus Tip: Add a 20-35 pound backpack (15-25 pounds for women) and turn some of your walks into Rucks.
Resistance Training:
Building muscle and strength are non-negotiable.
Muscle supports functionality, boosts longevity, and prevents frailty as we age.
Here’s an example of a typical week of training:
Monday - Lower Body (quad focused)
Tuesday - Upper Body Pressing / Pushing
Wednesday - No lifting
Thursday - Lower Body (hamstring focused)
Friday - Upper Body Pulling
Can’t make it to a gym? I suggest high repetition bodyweight movements - push-ups, pull-ups, squats, lunges, burpees, and core.
Steady State Cardio:
This is where you tap into body fat for fuel and chip away at your total step count.
Aim for 20-30 minutes of Zone 2 cardio (60% to 70% of max heart rate), 3-5 days per week.
This equates to a slow / medium paced jog on the treadmill (or bike, stair stepper, elliptical, etc.)
Depending on the weight you use, Rucking (see above) is also a good way to hit Zone 2 ranges.
Bonus Tip: Try the 30-12-3 workout
On a treadmill
30 minutes duration
12 incline
3 miles per hour
Use the Heart Rate pads on the treadmill to dial in your exact Zone 2.
Adjust as needed. I find a range of 2.5mph to 3.3mph and 11-13 incline work for me depending on if I’m using a weight vest.
Conditioning:
Think metabolic conditioning, metcon, HIIT, CrossFit WOD, Boot Camp style workouts, etc.
You’ll be out of your comfort zone for 10 to 30 minutes.
Beginners should aim for 1-2 conditioning workouts a week, 3-5 for experienced trainees.
What to do for conditioning is a deep rabbit hole that I won’t go down in this blog post, I’ll save that for another time.
Sprint:
Run as fast as you can for 40-80 yards.
5-8 rounds with full recovery in between
1 time a week is plenty for sprinting
Putting it all Together:
Implementing one or more modalities from above will ensure daily physical activity.
A lifting day could look like this:
Upper Body Pressing/Pushing
30 minute incline walk on treadmill
A non-lifting day could look like this:
12 minute Kettlebell + Bodyweight Metcon
30 minute Ruck
Aiming for 15K steps the entire day
You can also add in boxing, jujitsu, muay thai kickboxing.
Kettlebell, Steel Mace & Club, Sandbag training
Outdoor activities - swimming, biking, hiking, paddleboarding, etc.
ANY Sport.
There's infinite ways to mix and match - your creativity, discipline, commitment being the limiting factors.
The key takeaway?
You were born to thrive!
Get moving, get physical, don’t let excuses stand in the way of a healthy lifestyle.
Carnivore + Optimal Training:
Online Coaching and Community
Download the app.
Book an onboarding call.
Start your journey today!
Click HERE for optimal health and longevity
Are you dealing with:
❌ Low energy?
❌ Brain fog?
❌ Constant fatigue?
❌ Feeling weak?
❌ Trouble sleeping?
❌ Gut or stomach problems?
❌ Joint pain?
❌ Acne or rashes?
❌ Chronic stress, anxiety, or depression?
If you said yes to any of these, your diet and lifestyle are likely fueling systemic inflammation and mental health struggles.
I’m searching for MOTIVATED individuals who are ready to take charge of their health and unlock a longer life.
Here’s what you’ll gain by optimizing your diet and lifestyle:
✅ Feel amazing
✅ Boosted energy
✅ Sharper focus
✅ Build and maintain lean muscle mass
✅ Reduce stubborn body fat
✅ Better sleep
✅ Lower inflammation
✅ No more gut or stomach issues
✅ Joint pain - gone!
✅ Clear skin – no acne or rashes!
Ready to transform your life?