The method
Three principles, applied to everything on this site
1. The week is the unit
Individual sessions barely matter. Weekly totals do. Public-health guidance is written in weekly terms for exactly this reason: it is the shortest span over which activity reliably predicts health outcomes. So we plan weeks, not workouts.
2. Hard days hard, easy days easy
A week of identical medium efforts produces fatigue without much adaptation. Separating intensity lets the hard sessions be hard enough to matter and the easy ones be easy enough to recover from.
3. Change one variable at a time
More minutes, or more intensity, or more sessions — never all three at once. This is the difference between a plan you are still following in month six and one that ends in week five with a sore knee.
The baseline we build on
World Health Organization — Physical activity fact sheet. Adults: 150–300 minutes of moderate activity weekly, or 75–150 vigorous, plus strengthening work on two or more days. Available worldwide and in multiple languages.
Where our guidance goes beyond that baseline, we say so and cite the reason. Where the evidence is unsettled, we say that too.