Simplify Your Fitness Routine with Dr. Andy Galpin's 5-4-3-2-1 Formula

When it comes to exercise, one of the biggest mistakes people make is majoring in the minors.

And by that, I mean assuming they need a complicated workout routine to see results and be healthy.

How many days should you work out? How much cardio do you need? How often should you lift weights? Do you need to sweat every time? How many reps should you do? How many sets? How much rest and recovery?

I'll be honest - the answers to these questions are important. Especially if you are an Olympic athlete or bodybuilder training for your next competition.

But for the average adult who just wants to lose some weight, get stronger, and live an unrestricted life...it doesn't have to be socomplicated!

I listened to a podcast over the weekend that put this in very simple, structured terms that I absolutely loved, and I knew I had to share it with you.

On The Diary of a CEO podcast, exercise scientist Dr. Andy Galpin explained his simple framework that makes setting up your fitness routine so much simpler: the 5-4-3-2-1 Formula.

The idea is to build a well-rounded week of movement without feeling like you need to live in the gym:

• 5 days per week: Move your body

• 4 days per week: Do structured exercise

• 3 days per week: Break a sweat

• 2 days per week: Strength train

• 1 day per week: Get your heart rate high

The best part? These don't have to be separate workouts.

A strength training session might check off your movement, structured exercise, sweating, and strength training boxes all at once.

Here's an example of what each could look like.

5 Days Per Week: Move Your Body

This is the foundation. Five days per week, make a point to move your body intentionally.

That doesn't necessarily mean going to the gym. It could mean:

• Taking a walk

• Hiking

• Riding your bike

• Playing with your kids or grandkids

• Doing yard work

• Playing pickleball

The goal is simply to avoid spending the majority of your week sedentary.

This distinction becomes especially important as we get older. Your workouts matter, but so does what you're doing during the other ~23 hours of the day.

Think of this category as your reminder that all movement is important, and all movement counts.

 

4 Days Per Week: Do Structured Exercise

Four days per week, your movement should have a little more purpose behind it.

Structured exercise simply means you're intentionally exercising rather than accumulating movement through everyday life. That could include:

• Strength training

• Cardio

• Swimming laps

• Cycling

• Pilates

• Yoga

You don't necessarily have to crush yourself during every single one of these workouts. The goal is to consistently give your body a reason to adapt and improve in a structured manner.

For someone getting back into exercise after years away, even 30–45 minutes of intentional training can be a great place to start.

3 Days Per Week: Break a Sweat

Three days each week, exercise intensely enough that you break a sweat.

This is where we start separating simply being active from actually challenging the body.

You might sweat during a strength workout. You might sweat during a brisk hike. You might sweat riding your bike or doing intervals on a rowing machine.

The activity itself matters less than giving your body regular exposure to a higher level of effort.

And remember: you don't need to finish every workout completely exhausted for it to be effective.

Sweating is simply another layer of intensity within your week.

2 Days Per Week: Strength Train

If you're over 40, this might be the most important part of the entire formula.

At least twice per week, intentionally challenge your muscles through resistance training.

This includes exercises like...

• Squats

• Rows

• Presses

• Deadlifts

• Lunges

• Carries

Using things like...

• Machines

• Dumbbells

• Cables

• Resistance bands

• Even your bodyweight!

Unless you have a very specific goal or injury to work around, the exercises aren't nearly as important as having a safe, progressive plan that challenges the major muscle groups in a methodical way.

Strength training isn't just about looking better. Muscle is what allows you to keep doing things independently.

➡️ Want to be able to put your own suitcase in the overhead bin? You need more muscle.

➡️ Want to join your family for that vacation hike? You need more muscle.

➡️ Want to get up and down off the floor with ease? You need more muscle.

➡️ Want to be able to lift your grandkid when they ask you to pick them up? You need more muscle.

That's why strength training becomes increasingly valuable as we age. The goal isn't simply to add years to your life. It's to add more life to your years.

NOTE: We highly recommend at least 3 of your days are strength training. After 17 years and over 4,000 clients, we've seen the profound difference that 3 sessions per week makes compared to 2. However, 2 is better than nothing. So get started with whatever is realistic for you!

1 Day Per Week: Get Your Heart Rate High

Finally, once per week, push your cardiovascular system.

This should feel noticeably harder than your normal daily movement.

Depending on your current fitness level, that might mean intervals on a bike, rower, treadmill, or another activity that safely raises your heart rate.

And "hard" is relative. Someone who hasn't exercised in 10 years shouldn't perform the same workout as someone who has trained consistently for decades. This is why jumping into group fitness classes doesn't work.

The goal is to appropriately challenge your cardiovascular system based on your current abilities.

It should get your heart rate high enough that holding a conversation would be extremely difficult (or not possible).

You Don't Need 15 Different Workouts

This is where Dr. Galpin's  5-4-3-2-1 Formula becomes really practical.

At first glance, you might think: "How am I supposed to fit all of that into my week?"

But remember: these categories overlap. For example, your week might look something like this:

Monday: Strength trainingTuesday: Light walkWednesday: Strength trainingThursday: 30-minute incline walk with higher intensity intervalsFriday: Strength training

That's five days of movement, four days include structured exercise, multiple opportunities to sweat, at least two strength-training days, and one higher-intensity cardiovascular session.

You don't need to spend two hours in the gym every day.

You need a consistent, well-rounded routine you can actually maintain.

The best form of exercise if the one you will actually stick to.

Start Where You Are

There's one important caveat to the 5-4-3-2-1 Formula:It's a target, not a prerequisite.

If you're currently exercising zero days per week, don't look at this formula and think you suddenly need to jump into five days of exercise.

Start with one or two!

If you're already exercising two or three days per week, look for the missing pieces. Maybe you're strength training consistently but aren't doing much cardiovascular exercise. Or maybe you walk every day but haven't picked up a weight in years.

The formula gives you a simple way to look at your week and ask: "What am I missing?"

Then you can gradually build from there.

Start moving. Start building strength. Gradually challenge yourself. And build a body that lets you keep doing the things you love.

I genuinely hope this helps! If this interests you and you want to learn more, go listen to the full podcast with Dr. Andy Galpin. It is absolutely worth the the listen.