My Ideal Training Structure for Health & Aesthetics

In my experience, 3-5 days per week of strength and/or hypertrophy training is ideal 

Feel free to do some simple, easy and/or brief active rest activity on 2-3 other days per week.

For me, these active rest day activities are either:

1. An extra walk, light cardio, and/or sauna

2. 10 minutes of EMOM (every minute on the minute) kettlebell swings or snatches

3. A simple, brief session of Indian club swinging

Sometimes I'll do a combination of the 3. But these active rest days are rarely difficult. When they ARE difficult (heavy EMOM swings for 10 reps per minute instead of my typical 5 reps per minute approach) I keep the sessions brief.

Light cardio and brief high intensity interval sessions are beneficial for health, fitness, and longevity. Therefore, we should make the time to do these things (it doesn't take long).

We also must allow our muscles and central nervous system to recover, which is why I recommend just 3-5 hypertrophy (or strength – depending on goal) sessions per week.

These light active movement days shouldn't negatively effect recovery. If they do, you're LISS (low intensity steady state cardio, like gentle cycling or walking) is too intense and your HIIT (high intensity interval training) sessions are too long.

Keep LISS easy and gentle. 

Keep your HIIT short and sweet.

Allow your muscles to recover while also improving general health. 

With this strategy, you will be able to optimize both hypertrophy/aesthetics AND general health.