The 3 Types of Workouts Your Body Actually Needs Each Week

Most people either do too much… or do the same thing over and over.

And neither one gets them where they want to go.

If you’re feeling overwhelmed trying to plan your workouts — or wondering why you’re not getting results despite showing up regularly — here’s something that can simplify everything:

You only need 3 types of workouts in your weekly routine.

Let’s break them down.

1. Strength Training

Strength is the base.
It protects your joints, strengthens bones, increases lean mass, and improves functional capacity (like carrying groceries or picking your kids up off the floor).

You don’t need to go full powerlifter mode — but 2–3 days a week of resistance training will make a massive difference.

Examples:

• Squats, deadlifts, and presses

• Strict pull-ups and ring rows

• Tempo or pause work to build control

2. Conditioning (a.k.a. Cardio That Doesn’t Suck)

Conditioning builds your engine. It’s not just about burning calories — it improves your heart health, recovery speed, and mental toughness.

Examples:

• Intervals on the rower, bike, or ski erg

• Running-based metcons

• CrossFit-style AMRAPs and EMOMs

If you’re short on time, 15–20 minutes of focused conditioning work can go a long way.

3. Skill & Recovery Work

This is the often-overlooked category that keeps you moving well and pain-free. Think of it as your training insurance.

Examples:

• Gymnastics practice

• Mobility-focused sessions

• Core stability drills

• Recovery-focused days (light sweat + stretching)

You don’t need to crush yourself every day to get results. In fact, smart recovery helps you train harder, more often.

How to Structure Your Week

Here’s a simple template we use with members at our gym:

Not every week will be perfect.
But if you aim for 2–3 strength sessions, 2–3 conditioning pieces, and 1–2 skill/recovery blocks, you’ll be ahead of 90% of people.