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  • Recent studies suggest that individuals who exercise primarily on weekends, also known as weekend warriors, may experience a reduced risk of mortality compared to those who exercise more frequently throughout the week.

  • Previous research indicates that the health benefits regarding the heart and brain for weekend warriors are on par with daily exercisers.

  • Specialists emphasize that the weekly frequency of exercise is less crucial than ensuring adequate exercise duration.

Increasing evidence supports the idea that “weekend warriors,” or those who compress their physical activity into one or two days each week, enjoy the same health advantages as those who exercise daily.

Adult physical activity guidelines recommend at least 150 minutes of moderate-intensity exercise weekly. While traditionally it’s advised to spread this exercise out over several days, not everyone finds this schedule manageable.

Weekend warriors meet their exercise targets in just a couple of days, usually on weekends. This concentrated exercise schedule has sparked debates about its impact on health and life expectancy.

Nevertheless, studies are increasingly showing that the total amount of exercise, rather than the distribution over the week, is what contributes to its benefits.

Earlier research has found that weekend warrior exercise routines offer similar benefits for mental and cardiovascular health as more frequent exercise sessions.

A fresh study released on April 2 in the Journal of the American Heart Association (JAHA) offers robust support for this exercise pattern.

The research found that weekend warriors and those who don’t meet exercise recommendations had mortality rates lower than those who were inactive.

Both groups of active individuals significantly reduced their risk of death from all causes, including heart disease and cancer. Importantly, this study is the first to explore the link between physical activity patterns recorded by fitness trackers and mortality rates.

Brad Donohue, PhD, a psychology professor and developer of The Optimum Performance Program in Sports (TOPPS) at the University of Nevada Las Vegas, commented to Healthline that this study presents “some of the best evidence we have seen so far” in favor of the weekend warrior exercise pattern. Donohue was not involved in the research.

Weekend warriors show 26% reduced risk of overall mortality

A study analyzing over 93,000 UK Biobank participants’ health and exercise data examined the relationship between exercise patterns and mortality risks.

The majority of the study participants were white (97%), with an average age of 62, and slightly more than half were women (56%).

To qualify for the study, participants had to have a complete seven-day record of physical activity monitored by wearable fitness trackers, which generally provide more accurate data than self-reported exercise habits.

These trackers, employing machine learning techniques, were able to identify and categorize various types of physical activities, from cycling to dancing.

Based on their activity levels, participants were categorized into three groups:

  • Active regulars — those who met the minimum recommended 150 minutes of physical activity spread throughout the week.

  • Weekend warriors — those who met the minimum recommended 150 minutes of physical activity in one or two days.

  • Inactive — those who did not meet the minimum recommended 150 minutes of physical activity per week.

Over approximately eight years of follow-up, both active groups showed significantly lower mortality risks compared to the inactive group.

“This research sends a crucial message that any movement counts. Many struggle to incorporate daily exercise into their busy workweek schedules, but these findings highlight that achieving activity over the weekend can still yield significant health benefits,” Keith Diaz, PhD, an associate professor of behavioral medicine at Columbia University Medical Center and member of the AHA’s Physical Activity Science Committee, not involved in the study, told Healthline.

Compared to the inactive group, people who exercised throughout the week had a 26% lower risk of death from all causes, a 24% lower risk of cardiovascular disease, and a 13% lower risk of cancer.

Interestingly, the protective benefits were even more pronounced among weekend warriors, a finding that surprised the researchers.

Weekend warriors had a 32% lower risk of death from all causes, a 31% lower risk of death from cardiovascular disease, and a 21% lower risk of death from cancer.

However, there was no significant difference in risk when comparing both active groups.

“Neither routine was superior, so if you’re already active during the week, there’s no need to switch to a weekend-only schedule. What’s most important is meeting the recommended level of physical activity in a manner that suits your lifestyle,” Diaz stated.

Embracing the weekend warrior lifestyle

Donohue expressed to Healthline that the latest findings on weekend warriors are “encouraging” and may inspire more individuals who find it challenging to exercise during weekdays.

One key takeaway about the weekend warrior approach is that it acknowledges the variability in people’s schedules and emphasizes the importance of finding a personal strategy to meet minimum physical activity requirements.

“Weekend warrior workouts can vary widely. The most effective are those that you enjoy and can consistently commit to. For those new to exercise or returning after a break, simple activities like a prolonged walk, a leisurely bike ride, a hike in a local park, or engaging in gardening can offer health benefits,” Diaz explained.

For those with higher fitness levels, other options include:

  • running

  • playing pickup basketball

  • joining amateur sports leagues

  • participating in fitness classes

Consistency is crucial, as with any endeavor. Donohue noted that one of the strongest motivators for maintaining a fitness routine is social interaction.

“To increase your chances of keeping up with regular exercise, it’s beneficial to team up with someone who will join you,” he added.