What Does an Ideal Fitness Routine Really Look Like?

Train Smarter: A Balanced Approach to Movement

Hi Reader,

The last few newsletters have been conceptual and philosophical. This one’s different — I want to give you something practical that you can use right away.

I get a lot of questions about exercise and movement:
What’s the best stretch for this pain?
What should I be doing in the gym?
Am I doing enough?

Movement is a huge topic. There are thousands of exercises, dozens of training philosophies, and plenty of experts claiming their method is the best. It’s easy to get overwhelmed or lost trying to figure it out online.

But here's what I know after years in practice:
There is no magic stretch, no perfect routine, no one-size-fits-all plan.
Health is built through consistent actions—day by day, week by week.

So with that in mind, here’s a framework for an ideal fitness routine.

The 4 Pillars of Physical Fitness

Ideal Physical Fitness =

1. Strength/Resistance Training

2. Flexibility/Mobility Work

3. Cardio (Moderate and High Intensity)

4. General Daily Activity

This is a weekly framework that you can grow into.

Strength/Resistance Training

• Work each muscle group 2–3 times per week.

• Aim for 12–20 total sets per muscle group every week.

• This helps with some types of chronic pain, posture, and maintaining independence and function with aging.

Flexibility/Mobility Work

• Stretch your full body at least 3x per week.

• Gentle mobility work can be done daily (and even multiple times a day).

• Think: foam rolling, yoga, joint mobility drills.

Moderate Intensity Cardio

• A total of at least 120 minutes/week (can be multiple sessions).

• You’re slightly out of breath but can still talk (50%-70% max heart rate)

• Great examples: brisk walking, cycling, dancing, rowing.

High Intensity Cardio

• 30 minutes/week at 85–95% effort (can also be multiple sessions)

• You’re breathing heavy and sweating. You’re working too hard to be able to talk.

• Sprint intervals, kettlebell swings, hill runs.

General Daily Activity

• At least 15,000 steps per day.

• Stand and move every 30 minutes.

• Chores, errands, walking, and anytime you are not sitting count.

But let’s be honest:
Most people—besides athletes—aren’t hitting all of these. This framework isn’t a standard to feel guilty about—it’s a goalpost to move toward.

Sports count, too. I didn’t break them down here, but many sports naturally blend cardio, mobility, and strength in one. That said, some might still leave gaps depending on the sport and your role in it.

What You Can Do Right Now

Step 1: Track what you’re doing for the next 4 weeks.
Observe and write it down. What kinds of movement are you already doing? Which categories are you strong in? Which are missing entirely?

Step 2: Reflect on the gaps.
Are there categories you avoid? Why? Lack of time, fear of injury, confusion? There’s always a way to work around limitations, but you have to start by being honest.

Step 3: Choose one thing to add back in.
If you’ve fallen off, think back: What movement did you used to love? Walking, swimming, dance? Start there. Do it 2–3 times a week for 30 minutes. Build from that.

Reply to this email and let me know:

• Where are you strong in this framework?

• Where are you struggling?

• What’s one small step you’re committed to taking this week?

And if this helped clarify something for you, consider forwarding it to a friend who’s feeling stuck or confused about exercise. It might be exactly what they need.

— Dr. Josh

Explore more resources:
For additional insights on health and wellness, visit my YouTube channel, where I share educational videos to support your journey.

Disclaimer:
This email is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider for personalized health decisions.