• “I am a full-time athlete and train 6 days a week, sometimes twice a day.”
 • “I lift for 60+ minutes daily and do cardio 4–5x per week.”
 • “I teach spin class and I do multiple classes a day.”

Exercise and Movement Routine Examples

Activity Level

Whose This Is For

Exercise and Daily Movement Criteria

Extremely Active (Athlete Level)

 • Competitive athletes
 • Fitness professionals or full-time laborers

 • 15K+ steps daily
 • Very physically demanding job or training
 • 6–7 days per week of intense training (sometimes multiple sessions a day)
 • 90+ minutes a day of exercise

Sedentary (Little to No Exercise)

Exercise and Movement Routine Examples

Activity Level

Whose This Is For

Exercise and Daily Movement Criteria

 • “I don’t walk as often, or under 20 minutes a day and mostly sit at my desk”
 • “I stretch or do yoga a few times a week but nothing strenuous”
 • “I work from home and don’t have a consistent workout routine.”
 • “I might go on a short 10 minute walk a few times per week.”

 • Sedentary job, sitting at desk for majority of the day and not consistently exercising
 • New to fitness or just recently returning but do not have a consistent routine

 • Under 5K steps / day
 • Mostly sitting (desk job, minimal errands)
 • No regular workouts
 • 2 days of light movement like yoga, stretching, short walks

Exercise and Movement Routine Examples

Activity Level

Whose This Is For

Exercise and Daily Movement Criteria

 • “I walk about 5–7K steps a day doing errands and walking outside but don’t have a workout routine”
 • “I take a 30 minute walk most days and do yoga or pilates twice a week”
 • “I work a desk job but try to move every hour and get some light resistance training twice a week”
 • “I strength train about 30 minutes 3 times per week but do not move the rest of the day.”
 • “I walk a few miles a day, 6 days a week but don’t do any strength training or high-intensity workouts.”

Lightly Active 

 • Busy lifestyle with occasional workouts 1–3 times a week but not as consistent
 • Consistent walkers with light training

 • 5–7K steps / day
 • Some daily movement like errands, light chores
 • 1–3 days per week ~30 minutes of moderate-intensity workouts (brisk walk, light cycling)
 • 20–30 minute walks 3 times per week

Exercise and Movement Routine Examples

Activity Level

Whose This Is For

Exercise and Daily Movement Criteria

 • “I prioritize getting in walks throughout the day and lift weights / strength train 3 times per week around 45 minutes”
 • “I do Orange Theory or spin class 3–4 times a week and stay relatively active outside of the gym”
 • “I run 2–3 miles per week and strength train 3 times per week”
 • “I get 10K steps and do bodyweight circuits or moderate-intensity cardio 3–4 times per week.”
 • “I like to lift weights 3 times per week plus go to tennis 1–2 times per week and play about 90 minutes per session”

Moderately Active

 • Enjoy workouts and have a pretty consistent routine
 • Desk job + consistent training and movement

 • 8–10K steps / day, mix of sitting, standing, walking throughout the day
 • Strength training or high intensity workouts 3–5 times per week with 45–60 minute sessions

Exercise and Movement Routine Examples

Activity Level

Whose This Is For

Exercise and Daily Movement Criteria

 • “I heavy lift consistently for about 5 days per week and incorporate 3–4 cardio sessions within my routine.”
 • “I am a server and work 6–12 hour shifts and am consistent with workouts 4–5 times per week”
 • “I work in construction and go to the gym 3–4 times per week for about 1 hour.”
 • “I do the peloton 4–5 times per week for 45 minutes – 1 hour and incorporate a progressive overload style training 4 times per week”

Very Active

 • Highly committed exercisers
 • Have an active job that requires a lot of movement and/or physical lifting & activity

 • 10–15K steps / day, are on feet often and are active daily
 • Strength training 4–6 times per week + cardio ~4–5 times per week
 • 1+ hour per session of moderate to high intensity