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- Weekend warriors fit their exercise into a couple of days, typically over the weekend, rather than spreading it out throughout the week.
- Research indicates that this type of exercise routine yields significant health benefits, comparable to those achieved through a more traditional schedule.
- A successful exercise regimen is one that aligns with your lifestyle. Embracing the weekend warrior approach can offer flexibility regarding how and when you exercise.
Short on time during the week? Embracing the weekend warrior lifestyle could be your gateway to a more active routine.
The Centers for Disease Control and Prevention (CDC) recommends that adults engage in at least
However, for those who find themselves balancing work, family commitments, commuting, school, and a host of other responsibilities, maintaining a five-day exercise schedule may prove to be unrealistic. This is where the concept of the weekend warrior enters the picture: individuals who consolidate their physical activity into just a few days.
Whether it’s hiking, joining local sports leagues, or hitting the gym for an extended session, the weekend can provide an excellent opportunity to enjoy yourself while still meeting your exercise requirements.
Research has demonstrated that weekend warriors can achieve many of the same health advantages as individuals who exercise regularly throughout the week.
“Getting a minimum of 150 minutes of physical activity weekly is significantly linked to better health and a lower risk of various diseases. The critical question is whether concentrated activity patterns provide benefits similar to those achieved through more consistent activity,” explained Shaan Khurshid, MD, MPH, a cardiac electrophysiologist at Massachusetts General Hospital and a researcher on the weekend warrior phenomenon.
“Consistent with
The benefits of being a weekend warrior extend beyond just heart health. According to a study published in the British Journal of Sports Medicine in October 2024, weekend warriors also showed improvements in brain health.
This large-scale study, which involved more than 75,000 participants, revealed that weekend warriors had a significantly reduced risk of developing dementia, Parkinson’s disease, depression, and anxiety compared to those engaging in less than 150 minutes of exercise per week.
In summary, find ways to incorporate physical activity into your life, regardless of when or how you do it.
“The data shows that it’s the overall amount of physical activity that counts, rather than the specific pattern of when you get it done,” Khurshid noted.
Being a weekend warrior is not about adhering to any specific exercise trend; it’s about carving out time in your busy life to engage in physical activity.
No matter how you choose to exercise, here are five tips to help kickstart your fitness journey.
1. Tailor an exercise routine that suits you
According to Brad Donohue, PhD, a psychology professor and the creator of The Optimum Performance Program in Sports (TOPPS) at the University of Nevada Las Vegas, being a weekend warrior means “getting out and exercising in a way that is enjoyable and engaging.”
Donohue, who trains UFC fighters, Cirque du Soleil performers, and athletes at all levels through his TOPPS program, emphasized that the best routine is one that fits your personal preferences and lifestyle.
If your passion lies in weekend sports but you can’t find time during the week, embrace that! Don’t worry about what works for others.
“Just get out there and do your best in your own unique situation,” Donohue advised.
2. Pay attention to your body
Being a weekend warrior doesn’t require you to be a professional athlete, but it does mean you may be putting more stress on your body in a shorter time frame. It’s essential to consider your own fitness level and health history.
Khurshid noted that his research found no link between weekend warrior activity and a higher risk of musculoskeletal injuries. However, it’s wise to exercise caution.
“Listen to your body and use common sense. I wouldn’t recommend trying to exercise for 150 minutes nonstop on a Saturday. Gradually increase your activity and pay attention to how you feel,” he suggested.
3. Involve friends or family
Donohue encourages those starting a new routine to invite friends and family to join in.
“How can you motivate someone to get active? The key is to involve loved ones in shared activities to make it enjoyable. We’ve found that the more family members included, the higher the engagement, participation, and better the outcomes,” he shared.
Gathering friends or family for group workout sessions or weekend sports can create the perfect blend of fun, bonding, and fitness.
4. Shift focus from results
As you embark on your new fitness routine, it may be tempting to concentrate on a specific outcome, such as reaching a certain weight.
Donohue emphasizes the importance of steering clear of outcome-oriented thinking related to physical activity, as this can lead to burnout. Instead of fixating on victory or a particular weight target, focus on enjoying the journey and celebrating even the smallest milestones.
He believes that approaching exercise with a positive mindset is crucial. Simple activities, like going for a walk, can bring joy and be more sustainable in the long run. It’s about finding pleasure in the activity itself rather than putting undue pressure on yourself to achieve set goals.
Along with regular physical activity, it’s vital to minimize sedentary behavior. Spending too much time sitting can negatively impact your health, even if you are exercising regularly. Research indicates that excessive sitting is linked to a heightened risk of cardiovascular diseases, even among those who meet their recommended physical activity levels.
So, remember to stay active, keep moving, and also be conscious of the time spent sitting. By balancing physical activity with limiting sedentary time, you can enhance your overall health and well-being for the long haul.
