This is what a perfectly balanced weekly training plan looks like

This is what a perfectly balanced weekly training plan looks like

With benefits like better sleep quality, increased brain power, and increased happiness, it's no wonder why exercise is such an important part of your daily routine. The fact that you get up and go is a win in itself, but science and experts agree: There are many benefits to diversifying your exercise regimen, including preventing injuries.

“Variety is the spice of fitness,” says Adam Rosante, celebrity strength and nutrition coach. "One of the surest ways to reach a plateau is to do the same workout over and over again."

While it's not for everyone, you can exercise every day if you want to forego a rest day—as long as you do it wisely. This means taking care of your body and not overdoing it. "You can do cardio or strength training seven days a week if you want," says Dennis Cardone, DO, chief of primary care sports medicine at NYU Langone Medical Center. "Especially if you don't do maximum lifts and opt for smaller sets of around 10 reps." (And make sure you hit that foam roller after every workout.)

So how do you structure your weekly training plan to reduce injuries and optimize results? After all, the Center for Disease Control and Prevention (CDC) recommendation is pretty broad: 150 minutes of moderate activity per week (examples include a brisk walk or bike ride at an easy pace, according to the National Institutes of Health) and two days of muscle strengthening.

Look no further than this perfectly balanced weekly workout plan, courtesy of Rosante. “Try it and you can get stronger while improving your overall conditioning and increasing your energy,” he says.

Monday: Upper body strength training (45 to 60 minutes)

It's no secret that strength training is an important part of any weekly workout plan. Sure, dumbbells and barbells sometimes look overwhelming, but strength training can help build lean muscle, increase bone strength, and prevent injuries. Try this dumbbell upper body workout or incorporate HIIT into your upper body workout with this at-home bodyweight workout. When it comes to following an A+ weekly workout plan, consider changing up your strength routine every three to four weeks to continue seeing results, suggests Holly Rilinger, an AAFA-certified personal trainer and founder of LIFTED. (Check out this four-week strength training plan.)

Tuesday: Lower body strength training (30 to 60 minutes)

When it comes to lifting, the general rule of thumb is that there should be 48 hours of recovery time between working on the same muscle group, according to the Hospital for Special Surgery. (When you exercise, you develop microscopic tears in the muscles that cause inflammation, and your body needs that time in between to repair the tears.) However, on the "second day" of your weekly training plan, focus on lower body strength to give the upper body muscles a rest.

Wednesday: Yoga or a low-impact activity such as barre, light cycling, or swimming (30 to 60 minutes)

While you're breaking up your weekly exercise schedule, avoid "doing the same activity on consecutive days," says Dr. Cardone. “So if you have a high-impact day, follow that day with a low-impact day.” Low-impact training ensures that you give your muscles time to recover before hitting the heavy weights again.

Thursday: HIIT (20 minutes)

Not only do these quick workouts take less time than others, but they can also provide the same health benefits as endurance activities, according to a 2013 study published in the Journal of Physiology. There's even evidence that those who start HIIT workouts are more likely to stick with their routine (including a weekly fitness training plan!) because of the variety of movements.

"HIIT could take dozens of forms, but a good place to start would be to pick something you like, like running, cycling, rowing, or dancing," says Rosante. "Then do it for time intervals. Short bursts of full effort paired with less intense work of the same movement."

Friday: Full-body strength training (30 to 60 minutes)

End your work week with full-body strength training. "When it comes to strength training, you should aim to work all of your major muscle groups such as your quads, glutes, hamstrings, chest and upper back, as well as your core," says Rosante. He encourages focusing primarily on heavier compound exercises (that use tons of muscle groups), like deadlifts, hip thrusts, squats, bench presses, and weighted rows—plus anti-movement exercises for your core. "Think: planks and plank variations, as well as exercises like the Paloff press," he says.

Saturday: Steady-state cardio (running or cycling for as long as feels comfortable)

HIIT workouts tend to get all the attention these days because of their many benefits, but steady-state cardio is still important for your health. In fact, a 2017 study found that running just two hours a week can significantly extend your lifespan, providing pretty convincing evidence that running deserves a place in your weekly exercise plan. The same goes for cycling – a 2017 study conducted by researchers at the University of Glasgow and published in the British Medical Journal found that cycling can help you live longer while reducing your risk of cancer and heart disease by almost half. (FYI, cyclists involved in the study averaged 30 miles per week.)

Sunday: rest

Sunday is your much-needed rest day, so don't forget to use it for rolling and stretching. “Think of fitness as a lifelong experience,” says Rilinger. "When you're younger, you feel invincible and ignore the warning signs. If you give your body the time it needs to recover, you can stay in the game longer."