The truth about the Weekend-Only workout plan

Weekend Warrior vs. Daily Exerciser

The other day I stumbled across an interesting way to kick-start your workouts called:
The Weekend-Only Exercise Plan

The premise is to only work out 2x per week on the weekends, instead of trying to exercise during the week. So for those who find it difficult to squeeze in weekday workouts, this may be a powerful solution.

The idea is not to cram 7 days of exercise into 2 days.

Instead do two well-structured workout programs (centered on strength training and full-body cardio). But once again meet yourself where you’re at. If you’re not ready to pound out 4 sets of squats, don’t start there. Find a workload that makes sense for you.

(which may take a little bit of trial and error or help from a fitness pro)

Here are 5 advantages to this weekend-only approach that come to mind:

#1: Allows you to comfortably get started. This is a great way to dip your feet into a workout program – especially if you’ve been on the sidelines for a while and need to ease into it. No need to dive in, instead ‘test the waters.’ You may not know what your body can handle yet.

#2: Prevents you from overdoing it early on. This is one of the biggest traps that fitness beginners run into (more like crash into). They let their motivation and urgency get the best of them which leads to injury, overuse injuries or not being able sustain their plan. Be willing to start slow.

#3: Lower mental barrier to exercise. The idea of hitting the gym 5x per week can be daunting to some people. Same with 3x. The idea of 2x per week is a much lower barrier and something that’s easier for people to imagine themselves doing.

#4: Simplicity. Many people are tempted to make workout programs complicated, but usually “complexity is the enemy of execution”. This program is no different. 1 workout Saturday. 1 on Sunday. Done-zo.

#5: Frees you up to focus on other things during the week. Instead of having to juggle multiple commitments during the week and then exercise on top of it, you can take care of ‘business’ during the week and take time for you (amongst other things) on the weekends.

One more thought:

Some people will scuff at the idea of two workouts a week and say:
That’s not enough exercise. You might as well not even do it.

Truth is 2x per week will move you forward (assuming it’s a quality program). And if it is done consistently you’ll travel much further than you realize. Plus, what may start off as twice per week may evolve into 3x… 4x… or 5x. But take your time with it.

Let that relationship with exercise evolve naturally.

Don’t rush yourself into thinking you have to go all-out from the start. It doesn’t work for running a marathon and it doesn’t work for long-term fitness either.

Kelan Ern

P.S. For more tips and strategies to help your relationship with exercise and fitness evolve naturally - so you can go further and faster on your fitness journey - check out a free issue of the Mind-Body Breakthroughs newsletter.