What are weekend workouts?
Share
Weekend workouts are when people do most or all of their weekly exercise on just one or two days—usually Saturday and Sunday. Many people with busy jobs or family responsibilities can't find time to exercise during the week, so they save their workouts for the weekend. These people are often called “weekend warriors.”
What does the new research say?
A large study looked at over 100,000 adults from the U.S. and the U.K. who wore fitness trackers for a week. Researchers grouped people into three types: inactive, weekend warriors, and regularly active. Weekend warriors did all their weekly exercise in 1 or 2 days, while regularly active people spread their workouts over 3 or more days. The study found that both active groups had a lower risk of dying early compared to inactive people.
Weekend exercise can still protect your health
The study showed that weekend warriors had similar health benefits to those who exercised more frequently. This included a lower risk of death from heart disease, cancer, and all causes. The key factor was not how often they exercised, but whether they met the total recommended amount of activity each week.
How much exercise do you need?
Health guidelines suggest getting at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week. That’s about 2.5 hours of brisk walking or 1.25 hours of running. You can split this into two or three long sessions if needed. For example, a 90-minute walk on Saturday and a bike ride on Sunday would meet the goal.
Tips for weekend-only exercisers
If you're mainly active on weekends, make sure to warm up properly to avoid injuries. Don’t try to do too much all at once—start slow and build up over time. Choose activities you enjoy so you’ll stick with them. Mix different types of exercise like walking, biking, dancing, or playing a sport. This helps work different parts of your body and keeps things interesting.
Daily exercise still has its perks
Even though weekend workouts are effective, moving your body every day can boost your mood, improve sleep, and reduce stress. If possible, add light movement during the week—like short walks or stretching breaks—to stay active between your weekend sessions.
The bottom line
If you can’t find time to exercise during the week, don’t worry. Weekend workouts are good for your health. As long as you meet the total weekly activity goal, you can still enjoy major benefits like a stronger heart and lower risk of disease. It’s not about how often you move—it’s about getting enough movement overall.