You can spend hours at the gym and still feel like you’re getting nowhere.
With so many types of workouts to choose from, figuring out which exercises is going to get you to your goals isn’t always easy.
“Exercise is not one-size-fits-all,” says Mitchell Lyons, MS, CSCS, a strength and conditioning specialist with Hartford HealthCare. “Your goals should help guide the type of movement you choose, how often you do it and how hard you push.”
So before you copy someone else’s gym routine, here’s what Lyons recommends for your fitness goals.
Best for building muscle: Weight training
If building muscle is your goal, resistance training is a good place to start.
And you don’t need a gym full of equipment to do it. Bodyweight exercises, resistance bands, dumbbells and weight machines can all help you get stronger.
“Strength training is the most direct way to build muscle and improve how your body handles daily tasks,” Lyons says. “That could mean carrying groceries, climbing stairs or getting up from the floor more easily.”
The key is to choose enough resistance or weight to challenge your muscles without sacrificing form, especially if you’re new to lifting. Don’t be afraid to start with lighter weights and gradually increase repetitions, sets and eventually weight as you get stronger.
“Many people try to start with too much weight or training volume and end up too sore to return to the gym,” Lyons says. “Gradual progression can help you build strength while keeping your routine sustainable.”
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Best for heart health: Cardio
You don’t have to be a runner to get a good cardio workout.
Walking, cycling, swimming, dancing and rowing can all get your heart pumping. The important part is choosing an activity that raises your heart rate and keeps you moving.
“Cardio exercise helps train your heart, lungs and circulatory system,” Lyons says. “You don’t have to be gasping for air, but you should feel like your body is working.”
Not sure if you’re working hard enough? Try the talk test.
- Moderate intensity: You can carry on a conversation, but singing would be difficult.
- Vigorous intensity: You can only say a few words before needing to catch your breath.
For general heart health, adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week, plus some muscle-strengthening exercise.
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Best for weight loss: Cardio and strength training
When people want to lose weight, they often head straight for the treadmill. But spending all your time on cardio means missing out on some of the benefits of strength training.
“Cardio can help burn calories, but strength training helps preserve and build muscle,” Lyons says. “That combination is important because muscle plays a role in metabolism, bone health and long-term weight management.”
Depending on your fitness level, a good routine might include three to five days of cardio and one to three days of strength training each week. You can also combine both types of exercise on the same day.
Just remember that exercise alone doesn’t determine how much weight you’ll lose.
“Exercise is only one part of weight loss,” Lyons says. “Nutrition, sleep, stress and consistency all play a role, so the best workout plan is one you can actually maintain.”
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Best for stiffness: Mobility exercises
If getting out of bed or standing up after a long day at your desk leaves you feeling stiff, mobility exercises could be the answer.
Unlike stretching, which often focuses on lengthening muscles, mobility exercises help your joints move through their available range of motion with control.
“Mobility work helps your body move more comfortably and efficiently,” Lyons says. “It can be especially helpful if you sit for long periods or feel restricted in certain movements.”
Some common areas that might benefit from mobility include your hips, ankles, shoulders, back or neck.
And if you’re already strength training, good news: your usual workout may already be helping.
“Strength training through a full, comfortable range of motion can also improve mobility and flexibility,” Lyons says. “Mobility work does not always have to be separate from the rest of your workout.”
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Best for balance: Tai chi, yoga or stability exercises
If you’ve noticed you’re a little less steady on your feet than you used to be, balance exercises are worth adding to your routine.
They’re especially important as you get older, when changes in muscle strength, vision and coordination can increase your risk of falling.
“Balance is a skill, and like any skill, it improves with practice,” Lyons says. “The goal is to challenge your stability in a safe, controlled way.”
You can start with simple exercises at home like:
- Standing on one foot for time.
- Walking heel to toe in a straight line.
- Taking controlled side steps.
- Practicing sitting down and standing up from a sturdy chair.
Tai chi and yoga are also great options because they combine controlled movements with shifts in body weight that challenge your balance.
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Best for stress relief: Whatever exercise you enjoy
If you’re looking to exercise your stress away, there’s no need to force yourself through a grueling workout.
A walk outside, a yoga class or a leisurely bike ride can help you unwind. Some people prefer something more energetic, like swimming, dancing or running.
“If stress relief is your goal, the workout shouldn’t feel like punishment,” Lyons says. “Choose movement that helps you feel better when you’re done.”
And don’t underestimate the appeal of simply getting outside for a walk during your lunch break or after work.
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Best for healthy aging: A mix of exercises
Want to stay active and independent as you get older? You’ll want more than just cardio or strength training.
A combination of strength, aerobic exercise, balance and mobility work can help you maintain the abilities you rely on as you age.
“Healthy aging is about maintaining your ability to move, stay independent and keep doing the things you enjoy,” Lyons says. “That takes more than one type of exercise.”
A typical week could include walking or cycling for a few days, strength training twice a week and a few short balance or mobility sessions.
There’s no need to squeeze everything into one workout or start a complicated new routine. If you’re already walking regularly, adding a couple of strength sessions is a great next step.
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The best exercise is one you’ll stick with
Even the most effective exercise won’t do much if you dread doing it and eventually quit.
And while certain workouts are better suited to specific goals, there’s no reason to limit yourself to just one type of movement.
“Your workout should match your life,” Lyons says. “When your routine is connected to a goal that actually matters to you, it becomes much easier to stay consistent.”
