Current recommendations for cardiorespiratory fitness are engaging in a moderate-intensity physical activity for roughly 150 minutes per week. Every exercise program will allocate a minimum of 20-30 minutes of sustained physical activity 5-7 days per week.

The resistance training portion of an exercise program is an important part to total body wellness. Strengthening muscles improves posture, metabolism, physical mobility, and protection of bones and ligaments. Every exercise program includes resistance training 2-3 days per week and targeting muscle groups that compliment the lifestyles of each body.

Every exercise session starts and ends with stretching the body. Dynamic stretching at the beginning assists with warming up muscles, and static stretches at the end assists with muscle relaxation. There is no clear evidence that stretching improves flexibility or muscle recovery, but there is a great amount of anecdotal information that stretching at the end of exercise feels good.

The size of the body influences movement in the physical world. The body mass index is a helpful tool to organize bodies by an underweight versus overweight spectrum. However, composition matters, and high fat correlates with many diseases. Therefore, calculations for measuring, monitoring and reducing body fat is provided throughout exercise programming.