How many times a week should you do? A Complete Guide to Pilates, Strength, Cardio, and Recovery

Finding the Right Exercise Balance for Your Body and Life

At first glance, these questions seem to call for straightforward answers. However, the reality is far more nuanced. The ideal frequency of exercise depends on a wide range of factors, including your current fitness level, lifestyle, age, goals, health history, and even your stress and sleep patterns.

At Complete Pilates, these are questions we hear every single day. Clients want clarity. They want reassurance that they are doing enough—but not too much. They want to know how Pilates fits into a broader exercise plan and how often they should be moving their bodies to feel stronger, healthier, and more energized without risking burnout or injury.

Exercise is not just about aesthetics or performance. It plays a vital role in supporting mental clarity, emotional wellbeing, cardiovascular health, bone density, muscular strength, balance, mobility, and longevity. The right amount of movement can enhance your ability to perform daily tasks, improve confidence, reduce disease risk, and dramatically improve quality of life.

This comprehensive guide explores how often you should be exercising each week, with a particular focus on Pilates. We will also examine how Pilates works alongside strength training, cardiovascular exercise, and rest days, and how your needs may change depending on your life stage—including pregnancy.

By the end of this article, you will have a clear understanding of how to structure a balanced, sustainable weekly exercise routine that supports both your short-term goals and long-term health.

Key Takeaways at a Glance

Before diving deeper, here are the core principles that guide our approach at Complete Pilates:

• A personalized plan always delivers the best results—what works for one person may not work for another.
• Adults should aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous activity.
• Pilates can be practiced 2–3 times per week, and in some cases more frequently, depending on intensity and experience.
• Strength training is essential and should be included at least twice per week.
• Rest and recovery days are non-negotiable for progress, injury prevention, and long-term consistency.
• Pilates is an excellent standalone practice or a complement to high-intensity training, running, or weightlifting.

Why Exercise Frequency Matters More Than You Think

Understanding how often to exercise is about more than ticking boxes or meeting generic guidelines. Exercise frequency directly influences how your body adapts to training. Too little movement can lead to stagnation, reduced fitness, and increased health risks. Too much, especially without adequate recovery, can result in fatigue, injury, hormonal disruption, and loss of motivation.

Consistency, not perfection, is what delivers results. A well-balanced routine performed regularly over months and years will always outperform sporadic bursts of intense activity followed by long periods of inactivity.

This is where Pilates shines. Its low-impact nature, emphasis on controlled movement, breathwork, and alignment allows it to be practiced more frequently than many other forms of exercise while still delivering powerful results.

How Often Should You Exercise for General Health?

Public health guidelines provide a helpful foundation when planning an exercise routine. In the UK, the NHS recommends that adults engage in some form of physical activity every day. This does not mean intense workouts daily, but rather regular movement that keeps the body active.

Over the course of a week, adults should aim for one of the following:

• 150 minutes of moderate-intensity activity, such as brisk walking, dancing, swimming, or Pilates
• 75 minutes of vigorous-intensity activity, such as running, spin classes, HIIT workouts, or competitive sports

Moderate-intensity exercise is defined as activity that raises your heart rate and breathing but still allows you to hold a conversation. Vigorous exercise makes talking difficult without pausing for breath.

For optimal health, it is also recommended to include activities that improve strength, balance, and flexibility. This is where practices like Pilates and resistance training become essential.

Variety is crucial. The body responds best when challenged in different ways, through different movement patterns and intensities. A well-rounded weekly plan includes a mix of cardiovascular exercise, strength work, mobility, and recovery.

How Often Should You Do Pilates?

This is one of the most frequently asked questions we receive, and the answer depends on how Pilates fits into your overall lifestyle and training routine.

Pilates is considered a low-impact, low-to-moderate intensity form of strength training. Because it places minimal stress on the joints and emphasizes controlled, precise movement, it typically requires less recovery time than high-impact or heavy resistance training.

Pilates for Beginners

If you are new to Pilates or returning after a long break, 2 sessions per week is an excellent starting point. This allows your body time to adapt while building strength, coordination, and body awareness.

Pilates as a Primary Form of Exercise

If Pilates is your main or only form of structured exercise, 2–3 sessions per week is ideal. A combination of equipment-based Pilates E mat work provides the greatest benefit, targeting strength, mobility, and postural control.

Pilates as a Complement to Other Training

If you already participate in higher-intensity activities such as running, gym workouts, or sports, adding 1–2 Pilates sessions per week can significantly improve performance and reduce injury risk. Pilates enhances core strength, movement efficiency, and muscular balance, which are often neglected in other training styles.

At Complete Pilates, most clients attend 1–2 studio sessions per week, supplemented by home exercises or online classes. Every client begins with a one-to-one assessment, allowing us to design a realistic and effective program tailored to individual needs, goals, and physical history.

Why Pilates Works So Well in a Weekly Routine

Pilates focuses on controlled movement, alignment, breathing, and deep muscular engagement. Unlike many traditional workouts that emphasize external load, Pilates prioritizes quality over quantity.

Benefits of regular Pilates practice include:

• Improved posture and spinal alignment
• Increased core strength and stability
• Enhanced flexibility and joint mobility
• Better balance and coordination
• Reduced risk of injury
• Improved mind-body connection

Because Pilates strengthens muscles without excessive strain, it can often be performed more frequently than traditional strength workouts. However, advanced equipment-based sessions or high-intensity classes may still require recovery days, especially for beginners.

Expert Insight: Why Pilates Is a Smart Choice

“Pilates is one of the most versatile forms of exercise you can include in your routine. Its low-impact nature makes it accessible for beginners, while its depth and complexity continue to challenge advanced clients. For those already engaged in high-intensity training, Pilates provides essential support for strength, mobility, and injury prevention.”

How Often Should You Do Strength Training?

Strength training is a vital component of any well-rounded exercise program, regardless of age or gender. Historically, many people—particularly women—have avoided strength training, but research consistently shows its importance for long-term health.

Strength training includes any activity where muscles work against resistance, such as:

• Weightlifting
• Resistance machines
• Bodyweight exercises (push-ups, squats, planks)
• Pilates

Benefits of Strength Training

• Improved performance in daily activities
• Enhanced athletic ability
• Increased bone density
• Reduced risk of injury
• Improved balance and fall prevention
• Support for weight management and metabolism

The NHS recommends strength training at least two days per week. However, research suggests that three sessions per week are often required to see measurable improvements in strength, provided the muscles are challenged sufficiently.

Progression is key. This means gradually increasing resistance, repetitions, or exercise complexity over time. Repeating the same routine indefinitely will eventually lead to a plateau.

A professional assessment can help ensure exercises are appropriate, effective, and safe for your individual body and goals.

How Often Should You Do Cardio?

Cardiovascular exercise strengthens the heart and lungs and improves the efficiency of oxygen delivery throughout the body. This has far-reaching benefits for overall health, energy levels, and disease prevention.

Examples of cardio exercise include:

• Walking or hiking
• Running or jogging
• Cycling or spin classes
• Swimming
• Dancing
• Team sports
• Skipping or rowing

Any activity that raises your heart rate and breathing qualifies as cardio. Varying intensity—such as through interval training or HIIT—can be particularly effective and time-efficient.

A good target is at least 30 minutes of cardio, three times per week. More is fine, provided you vary intensity and allow for recovery. At least one rest day per week is recommended to avoid overtraining.

Exercise During Pregnancy: How Often Is Safe?

Pregnancy does not change the fundamental principles of exercise frequency. In fact, staying active during pregnancy offers significant benefits for both parent and baby.

Leading health organizations, including the Royal College of Midwives and the Royal College of Obstetricians and Gynaecologists, recommend continuing exercise throughout pregnancy for most women.

Pregnant individuals should still aim for:

• 150 minutes of moderate exercise per week
• Inclusion of gentle strength training

Pilates is particularly well-suited to pregnancy, as it can be adapted to each trimester and supports posture, pelvic stability, breathing, and overall comfort.

As always, exercise during pregnancy should be tailored to individual experience, comfort, and medical guidance.

How Many Rest Days Do You Really Need?

Rest is not a sign of weakness—it is a critical part of progress. Recovery is when the body repairs tissues, adapts to training, and becomes stronger.

Most people benefit from one to two rest days per week. These can be:

• Complete rest days
• Active recovery days (walking, gentle Pilates, restorative yoga, swimming)

If you are engaging in high-intensity or heavy strength training, rest days become even more important. Listening to your body is essential—persistent fatigue, soreness, or reduced performance are signs that more recovery may be needed.

Additional Feature 1: Sample Balanced Weekly Workout Schedule

Example Weekly Plan:

• Monday: Pilates (equipment-based)
• Tuesday: Brisk walk or cardio class
• Wednesday: Strength training
• Thursday: Pilates (mat or reformer)
• Friday: Cardio (interval training or spin)
• Saturday: Gentle Pilates or yoga
• Sunday: Rest or light walk

Additional Feature 2: Common Exercise Frequency Mistakes to Avoid

• Doing too much too soon – leads to burnout or injury
• Skipping rest days – slows progress
• Only doing one type of exercise – limits overall fitness
• Ignoring professional guidance – increases injury risk
• Chasing perfection instead of consistency

Domande frequenti

1. Can I do Pilates every day?

Yes, gentle mat Pilates can often be done daily. However, more intense or equipment-based sessions may require rest days depending on intensity and experience.

2. Is Pilates enough on its own?

Pilates can be sufficient for general fitness, especially when practiced regularly. However, adding cardio and additional strength training provides more comprehensive health benefits.

3. How long before I see results from Pilates?

Many people notice improvements in posture, strength, and body awareness within 4–6 weeks of consistent practice.

Final Thoughts: Building a Sustainable Exercise Routine

The ideal exercise frequency is not about following rigid rules—it’s about creating a routine that fits your life, supports your goals, and feels sustainable over the long term.

Pilates offers a powerful foundation for strength, mobility, and resilience. When combined with cardiovascular exercise, strength training, and adequate rest, it forms the backbone of a truly balanced fitness approach.

At Complete Pilates, we believe in meeting you where you are. Through personalized assessments and tailored programs, we help you move better, feel stronger, and live healthier—now and in the future.

If you’re ready to create an exercise plan that truly works for you, our experienced team is here to help every step of the way.