Weekend Warriors: How Exercising Just on Weekends Can Still Boost Your Health

Finding time to consistently workout during a busy week can be challenging, but new research suggests that “weekend warriors”—those who only manage to exercise on the weekends—can still reap significant health benefits. A recent study published in the journal Circulation analyzed data from nearly 90,000 individuals in the U.K., revealing that the health advantages of meeting the recommended 150 minutes of exercise per week are attainable, even if all that activity is crammed into just a couple of days.

Key Findings of the Study

The study employed wrist accelerometers to monitor the physical activity of participants and discovered that both weekend warriors and those who exercised more regularly had a reduced risk of developing 264 diseases compared to inactive individuals. Notably, the reduction in risk was most pronounced for cardiometabolic conditions such as hypertension and diabetes. For instance, weekend warriors were found to have a 23% lower risk of developing hypertension and a 43% lower risk for diabetes, while regular exercisers reported a 28% and 46% lower risk, respectively.

The researchers concluded that physical activity—whether concentrated on the weekends or evenly distributed throughout the week—produced similar health benefits. However, those who exercised more consistently had a marginally lower risk for specific diseases.

The Debate: Weekend vs. Weekday Workouts

While the study highlights the health benefits of being active, it does not definitively suggest that one method is superior to the other. The researchers noted that those who spaced their workouts throughout the week might enjoy slight advantages in terms of disease risk but emphasized that the differences were minimal.

Experts, including Albert Matheny, co-founder of SoHo Strength Lab, advise finding a workout routine that fits one’s schedule and lifestyle. While he acknowledges the benefits of weekend-focused exercise, Matheny also emphasizes the importance of maintaining some level of activity during the week. He suggests shorter, more manageable workouts during the week supplemented by a more substantial session—such as a long run or bike ride—over the weekend.

Practical Implications for Your Workout Routine

If you currently have a workout routine that suits you, there’s no need to change it drastically. The primary goal remains to achieve the recommended amount of activity—150 minutes or more of moderate-to-vigorous exercise weekly—regardless of when it occurs.

For those struggling with consistent exercise during the week, the reassurance that weekend workouts contribute positively to health is invaluable. Incorporating any movement, even brief walks during the week, can be beneficial.

In conclusion, whether you identify as a weekend warrior or prefer a more consistent exercise pattern, the important takeaway is that any level of activity contributes to better health outcomes. It’s essential to find what works best for you, and remember that being active—even occasionally—makes a significant difference.

About the Author

Korin Miller is a freelance writer with expertise in wellness, sexual health, and relationships. Her work has appeared in several well-known publications, and she holds a master’s degree from American University. When she’s not writing, Korin enjoys beach living and dreams of owning a teacup pig and a taco truck. Here’s what a registered dietitian thinks.