How to Build a Balanced Weekly Training Plan

Too much cardio? Not enough strength? Wondering if you’re training efficiently? Here’s how to balance it all for optimal results.

Your Ideal Weekly Training Plan

• 3-4 Days Strength Training – Prioritize full-body or upper/lower splits.

• 2-3 Days Cardio – A mix of HIIT and steady-state.

• 1-2 Active Recovery Days – Walking, yoga, or mobility work.

• Prioritize Sleep & Nutrition – Recovery is just as important as workouts.

Why You Need High-Intensity Sessions

Research suggests that 1-2 sessions per week of max heart rate effort (like sprints or short HIIT intervals) can significantly improve cardiovascular health, metabolic function, and fat loss. These short bursts of all-out effort followed by recovery increase your endurance and help you burn more calories post-workout (EPOC effect). However, more isn’t always better—keeping these sessions to 30-40 minutes per week prevents overtraining and injury risk.

How to Adjust Based on Goals

• For Fat Loss: Strength + HIIT, prioritize protein.

• For Strength & Muscle Gain: More lifting, progressive overload.

• For Endurance: Higher cardio volume, but don’t skip lifting!

Next Up: The Most Common Training Mistakes Women Make

Are you making one of these biggest training mistakes? Next week, we’ll cover the top errors holding women back in their fitness progress and how to fix them.

Got questions? Hit reply and let me know!

To strength, science, and success,
Keri Walter
Founder, Built for Her

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