Introduction

If you’re someone who crams all your workouts into the weekend, you might be pleasantly surprised to learn that you’re still reaping significant health benefits. A recently published study shows that engaging in weekend-only physical activity can be just as effective for your cardiometabolic health as spreading your exercises across the week.

Background

For ages, health professionals have advocated for at least 150 minutes of moderate to vigorous physical activity weekly to maintain optimal health. However, the debate has lingered: Is it necessary to work out multiple days a week, or can you achieve similar health outcomes by being more active during weekends?

Researchers from the University Medical Center Hamburg-Eppendorf in Germany have scrutinized data from nearly 90,000 individuals who wore accelerometers to track their physical activity. Their findings were striking: weekend warriors experienced comparable reductions in the risk of conditions like high blood pressure, obesity, and type 2 diabetes as those who worked out regularly throughout the week.

Dr. Shinwan Kany, the lead author of the study, noted, “It was somewhat surprising not to find any conditions where the benefit appeared different for weekend warrior versus regular exercise patterns, despite looking at over 600 diseases.” He emphasized that the key driver for health benefits seems to be the total volume of moderate to vigorous physical activity (MVPA)—not necessarily the frequency of workouts.

Understanding ‘Weekend Warriors’

The researchers defined weekend warriors as individuals who completed at least 150 minutes of MVPA, with at least half of that being on the weekend. Out of the participants, around 38,000 fit this criteria, while approximately 21,000 were labeled as regular exercisers, and nearly 30,000 were considered inactive.

The study followed participants for about six years, and the results were remarkable. Weekend warriors were found to be 11% to 65% less likely to experience 264 different health conditions compared to inactive individuals. In contrast, regular exercisers had a 12% to 59% reduced chance of facing 205 health conditions.

Key Benefits for Heart and Metabolism

Most notably, the research revealed that the cardiometabolic benefits were most pronounced. Compared to inactive individuals, weekend warriors had a 23% lower risk of high blood pressure and a stunning 43% lower risk of developing type 2 diabetes. The findings on obesity were equally impressive, with weekend warriors experiencing a 45% lower risk compared to their inactive counterparts.

However, some musculoskeletal and skin issues were more prevalent among both groups of exercisers than inactive individuals, likely a consequence of overuse injuries or sun exposure.

The Takeaway: Exercise When You Can!

One major limitation of the study was that activity levels were only monitored over a single week, which leaves room for variability in workout routines over time. Dr. Keith Diaz, a professor of behavioral medicine from Columbia University, commented on the findings, stating that they reinforce the idea that exercise is beneficial regardless of when it occurs.

“For many people, fitting exercise into their routine during the workweek can be a challenge,” Diaz said. “Getting your exercise in any way that fits your schedule is key.” While he acknowledged the potential risk of musculoskeletal injury from intense weekend workouts, he assured, “The benefits of exercise on the weekend far outweigh the possible risks. The most critical thing is to stay active—that’s always better than doing nothing!”

So, whether you’re pumping iron on Saturday or jogging on Sunday, remember, you’re doing your health a favor—even if you are doing it all in just two days!