We all know exercise is good for our health, but finding time for it is usually the tricky part.
The CDC recommends getting 150 minutes of exercise a week, ideally split into 30-minute sessions over five days, plus two days of strength training. Sounds easy, right? (Sarcasm!)
If you’re a parent balancing work and kids or working long shifts, getting in five days of workouts doesn’t seem realistic. By the time dinner comes, most of us are ready to crash, not hit the gym. And let’s be honest—just thinking about exercising every day can be so overwhelming that it stops people from even trying.
But here’s the good news: You don’t actually need to work out every day to stay healthy. There’s the “weekend warrior” approach— where you pack all your exercise into one or two days and still get the same health benefits as those who spread it out over the week. Research shows this method can lower your risk for over 200 health conditions—and it’s backed by science.
So, let’s look further into the research and see how the weekend warrior lifestyle can help busy people stay healthy in a more manageable way.
What is a Weekend Warrior?
In the fitness world, a “weekend warrior” is someone who saves their workouts for the weekends due to busy schedules. With limited time during the week, they fit a week’s worth of exercise into one or two days. This might include activities like running, hiking, swimming, or team sports. Despite crazy schedules, weekend warriors dedicate their weekends to intense exercise, making the most of their available time.
What Science Says about Weekend Warriors
Scientists have long known that staying active can reduce your risk of various diseases. However, one big question was whether “weekend warriors” enjoy the same benefits as those who spread their workouts throughout the week.
Research has shown that weekend warriors experience similar brain and heart health benefits as regular exercisers, and they have a lower risk of early death—just like those who work out more often. However, until recently, we didn’t know how this pattern affects overall disease risk, especially for heart disease or diabetes.
A recent study in Circulation shed some light on this. Researchers looked at data from nearly 90,000 people, dividing them into three groups:
- Inactive: Less than 150 minutes of exercise a week
- Weekend Warriors: 150+ minutes of exercise in 1 or 2 days
- Regular Exercisers: 150+ minutes spread across the week
The results? Both weekend warriors and regular exercisers had a lower risk of over 200 diseases compared to inactive people, particularly heart-related conditions like hypertension, diabetes, and sleep apnea. And surprisingly, there was no significant difference in health benefits between the two active groups.
Bottom line: Weekend warriors get the same health benefits as those who work out throughout the week!
How Intense Do Weekend Warrior Workouts Need to Be?
The term “weekend warrior” might sound a little intense, bringing to mind gladiator-style workouts or long marathon runs. But here’s the truth—you don’t need to push yourself to the max to get results. What’s most important is that all these activities surpass the CDC’s recommended 150 minutes per week.
You don’t have to go all out to stay healthy. The key is finding activities you enjoy and can stick with. Whether it’s doing yard work, playing pickleball, or cycling, every bit of movement counts.
What This Research Means for Busy People Trying to Stay Healthy
If you can only fit workouts in once or twice a week, this research is reassuring! You can stick to your weekend routine without feeling guilty, knowing it’s still benefiting your health.
It’s not about how often you work out—it’s about getting enough activity overall. No need to stress about hitting the gym five days a week or squeezing in 30-minute sessions daily. What matters is finding a routine that fits your lifestyle and staying consistent. In the end, it’s all about making it work for you.
