Share on Pinterest
- Weekend warriors squeeze their exercise into a couple of days, typically over the weekend, instead of spreading it throughout the week.
- Research indicates that this approach yields significant health advantages similar to those gained from a standard exercise routine.
- A successful exercise plan is one that fits your lifestyle. Being a weekend warrior allows for flexibility in how and when you get your physical activity.
If your weekday schedule leaves little room for exercise, embracing the weekend warrior lifestyle might be the perfect way to reignite your fitness journey.
The Centers for Disease Control and Prevention (CDC) recommends that adults engage in at least
However, for those who are swamped with work, family commitments, commutes, school, and other responsibilities, exercising five days a week may be unrealistic. This is where the concept of the weekend warrior emerges: individuals who concentrate their physical activity over just a couple of days.
Whether you prefer hiking, joining amateur sports leagues, or hitting the gym harder on weekends, these days can provide an excellent opportunity to enjoy yourself while also meeting your exercise needs.
Research has demonstrated that weekend warriors can enjoy many of the same health benefits as those who maintain a regular exercise schedule throughout the week.
“Achieving at least 150 minutes of physical activity weekly is associated with improved health and a reduced risk of disease. The crucial question is: do concentrated activity patterns offer similar advantages as spreading out the activity more evenly?” said Shaan Khurshid, MD, MPH, a cardiac electrophysiologist at Massachusetts General Hospital and a researcher in weekend warrior studies.
“Our findings are consistent with
The advantages of being a weekend warrior extend beyond just heart health. A study published in the British Journal of Sports Medicine in October 2024 found that weekend warriors also experienced cognitive health benefits.
This study, which involved more than 75,000 participants, revealed that weekend warriors faced a significantly lower risk of dementia, Parkinson’s disease, depression, and anxiety compared to those who engaged in less than 150 minutes of exercise weekly.
The bottom line is simple: find ways to incorporate physical activity into your life whenever you can.
“The overall volume of physical activity appears to be more important than the pattern of activity,” emphasized Khurshid.
Being a weekend warrior isn’t tied to any specific type of exercise or trend; it’s all about carving out time in your unique life to engage in physical activity.
No matter how you choose to stay active, here are some helpful tips to kickstart your fitness objectives.
Create an exercise routine that works for you
Brad Donohue, PhD, a professor of psychology and creator of The Optimum Performance Program in Sports (TOPPS) at the University of Nevada Las Vegas, told Healthline that being a weekend warrior is “about getting out there and exercising to the best of your ability in a manner that is enjoyable and engaging.”
Donohue, who trains UFC fighters, Cirque du Soleil acrobats, and athletes of various skill levels, stressed that an effective routine is one that aligns with your personal needs and preferences.
This means that if weekdays are too hectic for you but you love playing sports on the weekends, embrace that! Don’t feel pressured to conform to what others do.
“Go out there and do your best within your own circumstances,” said Donohue.
Listen to your body
Being a weekend warrior doesn’t require you to be a top-tier athlete, but it does mean you may be putting more stress on your body in a condensed timeframe. It’s important to consider your own fitness level and health history.
Khurshid mentioned that his research did not reveal any connection between weekend warriors and an increased risk of musculoskeletal injuries. However, exercising caution is advisable.
“It’s wise to listen to your body and use common sense. I wouldn’t recommend attempting to complete 150 minutes of exercise all in one day. Gradually increasing your activity level while paying attention to how you feel is a sensible approach,” he advised.
Get friends or family involved
Donohue encourages anyone starting a new fitness routine to involve friends and family.
“How can we motivate someone to engage in physical activity? The secret is to include loved ones in shared activities to make it enjoyable. Our findings show that the more family members we involve, the higher their engagement and participation, leading to better outcomes,” he said.
Organizing group workout sessions or weekend sports can be a great way to strengthen bonds, have fun, and stay active.
Don’t focus on outcomes
As you embark on your new fitness journey, it’s natural to have a specific target in mind, such as a weight goal.
However, Donohue warns against becoming overly fixated on outcomes, as this can lead to burnout. Instead of concentrating on winning or hitting a certain weight, he suggests appreciating the journey and celebrating even the smallest milestones.
Maintaining a positive attitude towards exercise is vital. He encourages simply going for a walk and finding satisfaction in that activity, as it can be more rewarding and sustainable over time. It’s all about enjoying the process rather than imposing unnecessary pressures to meet certain benchmarks.
In addition to staying active, it’s essential to minimize sedentary behavior. Even if you’re exercising regularly, excessive sitting can negatively impact your health. Research indicates that prolonged sedentary periods are linked to a higher risk of cardiovascular diseases, even among those who meet the recommended physical activity levels.
So, while it’s crucial to keep moving, also be aware of how much time you spend sitting. Striking a balance between being physically active and limiting sedentary time can significantly enhance your overall health and wellness in the long run.
