The weekend warrior survival guide 1260x542
26 Aug 2010

The weekend warrior survival guide

2 mins to read
If you only have time to exercise on weekends, there may be some risks you need to consider. Online personal trainer Andrew Cate looks at how to get the most out of your weekend workouts without getting injured.


Are you a weekend warrior?

Do you work hard all week, only to play hard on the weekends? If the answer is yes, then you might fit into the category of a weekend warrior - someone who exercises a whole lot more on weekends while staying idle during the working week. The weekends could involve participation in a specific sport, training for or competing in an organised event such as a fun run, or hitting the gym with great gusto. While it may be done with the best of intentions, weekend warriors are either flat out or lights out. No matter what your chosen activity, weekend warriors have one thing in common – they may be susceptible to injury.

Make the most of your weekend workouts

While being a weekend warrior is better than being a coach potato, there are some preventative measures you can adopt that will keep you away from the physiotherapy ward. The following strategies may help reduce your risk of injury while increasing the enjoyment and safety of your chosen activity.

  • Warm up - A warm up is essential for weekend warriors because their preparation for exercise is not ideal. It can prevent injuries and even improve your performance by increasing the blood flow and oxygen supply to your muscles. Warmer muscles are more flexible, making them less likely to tear or strain. To warm up, include an exercise that increases your breathing and heart rate, like a 5 minute walk or gentle jog.
  • Stretch - Stretches are an also important part of any warm up, but should be performed after your heart rate is elevated by some gentle exercise and not beforehand. Stretch the major muscle groups, especially those directly relevant to the movements in your chosen activity.
  • Adjust your intensity –Start out gradually and ease yourself into any activity. Don't go too hard too early. Adjust and lower your intensity to reflect the fact you haven’t trained for a while. You can then add extra intensity gradually as your body adjusts and your fitness improves by about 10% each week.
  • Take a time out – Untrained muscles tire out fast, and fatigue and dehydration can sneak up on weekend warriors. Where practical, take plenty of breaks during your activity to stay fresh and stay hydrated.
  • Use your exercise time well – Get to know your sport or activity, including its movements, body requirements and the major muscles involved. This could include an emphasis on strength, endurance, speed, agility, power and flexibility, or a combination of factors depending on the activity. Focus your training on best preparing your body to meet the demands placed upon it. 
  • Use variety – Because your body needs recovery time between workouts, especially if you have been inactive all week, try not to do the same type of intense exercise two days in a row. While gentle exercise like walking can be performed on consecutive days, activities like weight training, playing sport of interval training are best not performed back to back. For example, do weights on Saturday, and go for a run or ride on Sunday.
  • Cool down – Depending on the intensity, avoid a sudden stop to your activity. Cooling down should be a continuation of exercise at a lower level following your activity, allowing the body adjust to a resting state. Cooling down prevents soreness, dizziness and muscle cramps, especially if your exercise was intense. 
  • Be realistic – Have realistic expectations about your results, because you only have limited time to train. You can’t compensate for lost time by flogging yourself, but you can benefit your health by being active at a moderate level of intensity.
  • Try to fit in a weekday workout - Have a look at your schedule and see if you can squeeze in one mid-week workout. Even if it’s just 20 minutes during your lunch break, or a quick workout after work, this can give your body a much stronger foundation for activity. In the long run, your health and fitness goals will be much more attainable if exercise becomes more than just a weekend pastime.


Blackmores Logo

We accept

  • Visa
  • Mastercard
  • American Express
  • Paypal
  • Alipay
  • Wechat Pay
  • UnionPay
  • Afterpay
  • Facebook
  • Blackmores Instagram
  • Blackmores LinkedIn