The Weekend Warrior’s Guide to Keeping Your Body in Shape Without Breaking It
Weekend warriors may be at a higher risk of injuries because of a lack of experience, old age, intense activities, and a lower fitness level attributable to a sedentary life during the weekdays. You can lower the risk by warming up, stretching, and avoiding rushing to high-intensity workouts.
Exercise is a panacea for health and longevity. It helps preserve muscle mass, strengthens bones and joints, and promotes healthy longevity. (1)
Ageing is frequently associated with muscle loss, weakened bones, and joint problems. All these can make it harder for you to walk or climb stairs. They can also increase the risk of brittle bones, falls, and fractures.
Related: Gut Health and Joint Pain: Is There a Connection?
Between 30 and 60 years, an average adult loses nearly 250g of muscle each year. After 70, the rate of loss increases rapidly, with about 15% of muscle loss each decade. (2) Likewise, bones lose essential minerals, increasing the risk of fracture, and joints become stiffer.
While not entirely preventable, many of these problems can be delayed or managed by regular physical activity. In fact, according to a 2024 study, strength training can prevent or reverse muscle loss in middle-aged and older adults, irrespective of their genetic profile. (3)
In summary, almost 50% of age-related changes to muscles, bones, and joints result due to disuse, and exercise can delay, prevent, or even reverse the changes.
What Is a Weekend Warrior?
Weekend warriors are people who get their recommended weekly amount of exercise in one or two days, typically during the weekend. The NHS recommends at least 150 minutes of moderate intensity activity each week or 75 minutes of vigorous intensity activity each week for adults (between 19 years and 64 years). (4)
Unlike regular exercisers, who exercise throughout the week, weekend warriors do short bursts of intense activities. While the exact number is unavailable, millions of Britons are estimated to engage in weekend warrior activities.
More and more people are turning to weekend warriors mainly because they have a demanding schedule during the weekdays. Besides, many people may find weekend activities as an opportunity to spend time with family and friends.
What Are the Potential Benefits of Being a Weekend Warrior?
People often ask: Can we exercise only two days a week and reap the same benefits as a regular exerciser? The short answer is, yes.
Most of us know that exercise is (arguably) the most crucial thing one can do to maintain health and lower disease risk. Yet, many of us find it hard to allocate time for daily workouts. Recent studies show working out only during the weekends may offer several health benefits.
For example, according to a 2024 study, getting the recommended 150 minutes or more of moderate-to-vigorous physical activity each week is associated with a decreased risk of over 200 conditions.
This study, which analysed the data of 89 573 participants of the UK Biobank study, found that the association was similar between weekend warriors and those exercised on several days a week. (5)
In a 2025 review, a team of researchers from China and Belarus found that the weekend warrior pattern may be as effective as regular activity provided the duration of weekly activity meets the guidelines. (6)
In fact, the concentrated pattern of activity may be superior to regular activity in reducing the risk of neurological diseases. However, we need further evidence to confirm the potential benefits.
For weight loss, working out only once or twice a week may be comparable to regular exercise, according to a 2024 study published in the journal Obesity. (7)
What Are Common Weekend Warrior Injuries?
Because weekend warriors suddenly transition from sedentary lifestyle to intense activities, they may have a higher risk of exercise-related injuries. Besides, the additional risk may come from the fact that weekend warriors are not typically in their best shape.
The following are the most common injuries among weekend warriors:
Achilles tendon rupture: Partial or complete rupture of a strong band of tissue that connects the calf muscles to the heel bone (Achilles tendon). It can cause severe pain and swelling near the heel.
About 80% of the tendon weight is a protein called collagen. Supervised strength training with collagen supplementation can accelerate healing and reduce tendon stress.
Also Read: Supporting Achilles Tendon Injury Rehabilitation With Collagen Nutritional Support
Plantar fasciitis: Inflammation or irritation of the thick band of tissue that runs from the heel bone to the toes. It is one of the major causes of heel and foot pain.
Tennis elbow: Inflammation of the tendons in the elbow. It causes pain on the outside of the elbow. Gradual degradation of the tendon is a characteristic feature of tennis elbow. In people with tennis elbow, oral collagen with exercise can support collagen synthesis.
Related: Collagen Supplements for Tennis Elbow and Golfer’s Elbow: Do They Help?
Ankle sprain: It can occur when you force the ankle to bend beyond its normal capacity. Main symptoms include sudden pain, swelling, and problems with ankle movement.
Shin splints: These are exercise-related pain in the shin. It mainly affects runners, dancers, and those who have recently increased the intensity of their training.
Additionally, weekend warriors may also be at a higher risk of other injuries, such as:
- Shoulder injuries
- Golfer’s elbow
- Jumper’s knee (patellar tendinitis)
- Ligament sprains, including ACL Injury
- Knee ligament injuries
- Muscle strains (pulled muscles)
How to Lower the Risk of Weekend Warrior Injuries?
The most crucial things you can do to lower injury risk as a weekend warrior are to start slow, and gradually build up strength, flexibility, and stamina.
The following tips will help you enjoy the perks of a weekend warrior without getting injured.
Warm up and cool down
Warm up for 5 to 10 minutes before every workout at a low to moderate intensity. A warm-up prepares you for relatively more intense activity, both physically and mentally.
This pre-exercise activity increases body temperature, improves focus, and activates the connection between your mind and muscle. Warm-up activities can include skipping, light stretching, flexibility training, and low-intensity versions of the intense main activity.
Once you finish your main exercise, cool down for 5 to 10 minutes. Walk or jog for about 3 minutes, or do upper and lower body stretches.
This post-exercise activity aims to restore your heart rate, body temperature, and blood pressure. It also helps your muscles relax and may help prevent dizziness after a heavy session.
Stay active throughout the week
Even if you are a weekend warrior, staying active on non-exercise days is crucial. The goal of such non-exercise activities is to help you build a foundation for hard days and support your overall conditioning, strength, and flexibility.
Consider walking about 8,000 steps on most days at a brisk pace. You may also want to engage in activities like gardening, playing with your children, swimming, doing chores, and even dancing.
Also Read: The One Exercise Everyone Can Do to Stay Active, Super Easy! And So Powerful!
Experts recommend middle-aged and older adults participate in a low-impact activity like walking for at least three months before starting running or other high-impact activities. (8)
Find an exercise routine you enjoy and can stick to
A weekend warrior activity is more than just a workout routine, it’s also about doing something you find exciting and about spending quality time with your family and friends.
If you find swimming fun and exciting, go for it. The best activity is the one that does not feel like a burden and that you can share with your loved ones.
Add variety to your exercise routine
Cross train if you find an activity boring, you think your gains have plateaued, or your specific muscles and joints have overworked.
There are several health benefits to cross-training, such as:
- Increased cardiovascular endurance
- Activation of muscles that are not used in the main activity
- Increased focus
- A lower risk of injury
If you have been running for years, you may want to try cycling to maintain endurance. Likewise, if you are an avid swimmer, consider rowing.
Watch your diet
Eat a healthy diet rich in fruits, vegetables, whole grains, and healthy fats. It will help ensure your weight is in the normal range. Your body weight is one of the key determinants of your risk of joint injuries. The more you weigh, the higher the risk of injuries.
Further Reading: Why Leafy and Green Vegetables Should Be on Every Plate
Make sure you get plenty of vitamins A, C, and E from your diet, as these micronutrients are known to accelerate healing.
Besides, drink plenty of water to stay well hydrated during the day.
Related: Hydration for Health: Why Drinking Enough Water Daily Is More Important Than You Might Think
Be mindful when using a supplement
Collagen supplements are revered for their healing benefits in exercise-related injuries, such as tennis elbow, overuse injuries including cartilage damage, and ligament injuries.
However, not all collagen supplements are created equal. Liquid collagen offers faster absorption and carries more collagen per dose, compared to tablets. Additionally, you can expect more benefits when the collagen supplement you take contains essential nutrients like vitamins A,C, and E, all of which are known to help you heal faster.
References:
- Veerman, L., Tarp, J., Wijaya, R., Wanjau, M. N., Möller, H., Haigh, F., Lucas, P., & Milat, A. (2024). Physical activity and life expectancy: a life-table analysis. British Journal of Sports Medicine, 59(5), 333–338. https://doi.org/10.1136/bjsports-2024-108125
- NHS. Sarcopenia guide. https://www.merseycare.nhs.uk/patient-leaflets/sarcopenia-guide?back=2455
- Da Silva, A. C., Mapa, V., Ferreira-Júnior, J. B., De Oliveira, E. C., Becker, L. K., Rosse, I., & Coelho, D. B. (2023). Progressive strength training can reverse sarcopenia stage in middle-aged and older adults regardless of their genetic profile. Archives of Gerontology and Geriatrics, 117, 105182. https://doi.org/10.1016/j.archger.2023.105182
- Physical activity guidelines for adults aged 19 to 64. nhs.uk. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
- Kany, S., Al-Alusi, M. A., Rämö, J. T., Pirruccello, J. P., Churchill, T. W., Lubitz, S. A., Maddah, M., Guseh, J. S., Ellinor, P. T., & Khurshid, S. (2024). Associations of “Weekend Warrior” physical activity with incident disease and cardiometabolic health. Circulation, 150(16), 1236–1247. https://doi.org/10.1161/circulationaha.124.068669
- Zhang, Xiaoyue et al. “The weekend warrior phenomenon: comparable mortality reduction to regular exercise with enhanced neuroprotective effects-a systematic review and meta-analysis.” BMC public health vol. 25,1 3873. 10 Nov. 2025, doi:10.1186/s12889-025-25062-4
- Lei, L., Li, J., Wang, W., Yu, Y., Pu, B., Peng, Y., Zhang, L., & Zhao, Z. (2024). The associations of “weekend warrior” and regularly active physical activity with abdominal and general adiposity in US adults. Obesity, 32(4), 822–833. https://doi.org/10.1002/oby.23986
- O’Donovan, G., Sarmiento, O. L., & Hamer, M. (2018). The rise of the “Weekend Warrior.” Journal of Orthopaedic and Sports Physical Therapy, 48(8), 604–606. https://doi.org/10.2519/jospt.2018.0611
