The truth about the Weekend-Only workout plan

The Weekend Workout Plan

Several years ago, I stumbled across a fascinating workout called:

The Weekend-Only Workout Plan

The premise:

Work out twice on the weekend. 

• No 5am elliptical workout before work
• No yoga class during your lunch break
• No crowded gym right after work

Just take a few not-so relaxing hours on Saturday and Sunday.

Do two full-body workouts (combo of strength and cardio) and start at a level that makes sense to you. If you have been on the couch the last 6 months, start with bodyweight circuits or beginner-friendly core exercises like front planks. Don't start with heavy deadlifts. 

The goal: 

Do two regular workouts (not cram 7 days of exercise into two)

(Which make take some trial and error) 

For those who find it difficult to squeeze in weekday workouts, this can be a powerful solution. 

Five Advantages of the Weekend Workout Approach:

Some people struggle with the idea of just working out twice per week - even though they've been terribly inconsistent as it is. Here are some advantages to this approach to help you wrap your mind around it.  

#1: Ease into your workouts. This is a great way to dip your barefoot into a workout program – especially if you’ve been on the sidelines for awhile and need to ease into it. No need to dive into the deep end, instead ‘test the waters.’ You may not know what your body can handle yet. 

#2: Prevents overdoing it. This is one of the biggest mistakes beginners run into (more like crash into). They let their burning motivation and urgency get the best of them, which leads to injury, overuse injuries or struggling to sustain their workout plan. Be willing to start slow.

#3: Lower mental barrier to exercise. The idea of hitting the gym 5x per week can seem daunting to some. Same with 3x. Twice 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. One workout Saturday. One Sunday. Done-zo.

#5: Frees you mentally during the week. Instead of juggling multiple commitments during the week... afterschool activities... and then a sweaty workout on top of it, you can take care of business during the week and take time for YOU on the weekends. 

Is Working Out Only On The Weekends Enough? 

This is the #1 objection to this minimalist  program. 

Many people believe they must sweat it out every single day (for an hour minimum) to get any benefit from exercise. No way weekends-only workouts would be enough. 

Several years ago, a UK study challenged that and asked: 
​
Do weekend exercisers get the same heart health benefits as those who workout during the week? 

This study looked at 89,500 people (ages 40-69) and divided them into three groups: 

1. Subjects who exercised 150+ minutes (1-2 days per week)
2. Subjects who exercised 150+ minutes (3-7 days per week)
3. Subjects who didn't exercise (also called procrast-ercising) 

The result:

After six years, researchers found that whether someone packed exercise into 1, 2 or 3+ days didn't matter - as long as they hit 150 (or more) minutes each week. If they hit that magic number they had lower risk of stroke, heart failure and atrial fibrillation. 

(And those who crushed it and racked up 240+ minutes had even greater cardiovascular health)

Meaning: As little as 2 ½ hours per week was all it took to reap cardio benefits. 

Some people will still scuff at the idea of two workouts a week and say:

That’s not enough exercise.
You might as well not even do it.

That's usually perfection talking or All-or-Nothing Thinking. 

Truth is 2x per week will carry you forward (assuming it's a quality workout program). And if it's done consistently you'll travel much further than you realize. Plus, what may start as a budding habit of twice per week may grow into 3x... 4x... or 5x per week. Nurture the habit and see for yourself. 

Let that relationship with exercise evolve naturally. 

Don't rush it. 

Don't think you have to go all-out beast-mode from the start. 

It doesn't work for running a marathon and it doesn't work for lasting fitness either. 

Kelan Ern
​Elite Fitness Coaching

P.S. For more tips and strategies to restore your athleticism and go further, faster on your fitness journey - check out a free issue of the Mind-Body Breakthroughs newsletter. Each month features lessons and insights from the fittest people on the planet.