What is the TLDR?
The "Weekend Warrior" approach—cramming workouts into one or two days—can offer similar health benefits to regular weekly exercise. However, recovery is crucial. If you're feeling fatigued or burnt out, prioritise rest and recovery (sleep, nutrition, relaxation) before increasing activity levels.
One of the biggest stumbling blocks when it comes to health and fitness faced by busy professionals is that of time. Long, demanding work days followed by other commitments sometimes means that, during the week, it becomes impossible to find an hour to workout.
Enter the “Weekend Warrior”. Cram as much activity as possible into the few days where your time is ‘mostly’ yours!
Does this approach reap the same benefits when compared to a regular schedule of exercise? Well, one recent study (1) seems to suggest yes….in certain circumstances and for certain health markers.
The "Weekend Warrior" Study
Researchers compared data from almost 90,000 participants divided into three groups:
Inactive: Less than 150 minutes of moderate-to-vigorous activity per week.
‘Weekend warriors’: At least 150 minutes of moderate-to-vigorous activity per week, mostly over 1 or 2 days.
Regular activity: At least 150 minutes of moderate-to-vigorous activity per week, spread more evenly throughout the week.
Compared to the inactive group, both active groups had a lower risk of disease, particularly cardiovascular conditions. Notably, and relevant to our discussion, there were no significant differences in risk reduction between the "weekend warrior" group and those engaging in regular, more frequent activity.
While the study has some limitations—such as the average age of participants being 62±8 years and activity data being collected over just one week—it still supports the general consensus that exercise plays a role in lowering the risk of certain diseases.
Great news…right?
Well yes, to an extent. According to the CDC, the average adult should aim to get 150 minutes of moderate to vigorous exercise per week, and the study suggests that condensing this into two days still provides the same benefits as spreading it out over a longer period of time.
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Does this tell the whole story?
Not quite. Aside from the aforementioned limitations within the study, it is important to consider the impact of stress and recovery when prescribing exercise.
Exercise acts as a stressor that the body needs time to recover from. After each workout, you’re actually slightly weaker than when you started. However, as your body recovers, it undergoes an adaptation process that improves fitness, increasing your ability to handle future exercise challenges.
Exercise isn’t the only stressor the body faces. Any stress, from the car that cut you up in the morning to that looming deadline next week, places demands on the central nervous system. The more stress, the more you need to recover.
Think of it like a set of scales. On one side there are stressors - work, life, exercise etc. - and on the other side is recovery - sleep, eating, relaxation. The more one side is loaded the more focus the other side needs in order to remain balanced.
Signs you may be off balance include:
Feeling exhausted after getting enough sleep
Insomnia
Mood swings
Increased susceptibility to flus/colds or other illnesses
Mental exhaustion
What should I be doing?
Evaluate your current situation. If you feel energised over the weekend, sleep well and feel mentally clear, then go for it!
If you are experiencing some of the above symptoms going full “weekend warrior” might not be for you…yet. Instead, dedicate your weekend to prioritise recovery by doing the following:
Sleep optimisation. Aim to get 8-10 hours quality sleep. Minimal screen time before bed. Cold bedroom. Hot bath or shower before sleep.
Eat well. This does mean eating more calories than you might otherwise need. Think hearty, healthy, nutrient-dense foods. If you have been restricting your calories by dieting, now is the chance to have your cheat day.
Relax. Sit on the sofa and watch trash TV. Spend quality, relaxing times with your family. Paint. Listen to music. Whatever it is that gives you that “ahhhh” feeling, go for it. Be lazy and be proud. The aim is to be itching to go in a day or so.
Once you are feeling more recovered and the symptoms have improved you can gradually begin to increase your exercise levels.
Try to preempt the need for additional recovery. If you have had a full on week but you feel fine, it might still be wise to follow the steps above to stay ahead of things.
Conclusion
While the "weekend warrior" approach can be an effective strategy for busy professionals to meet their exercise needs and reap similar health benefits to a regular workout schedule, it's essential to consider the body's need for recovery. When you are busy you are exposed to lots of stressors - exercise is just one of them - and balancing this with proper rest, nutrition, and relaxation is key to maintaining overall well-being.
If you're experiencing signs of imbalance, it’s important to prioritise recovery before pushing yourself further. With a mindful approach to stress and recovery, you can build a sustainable exercise routine that supports both your fitness goals and your long-term health.
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