Attention, ‘Weekend Warriors’
Play hard on Saturday and Sunday for peak gains, not peak pains. A Monmouth doctor shares tips.
Between powerful kicks and flashy footwork, the action in Little Silver’s Sunday morning 30-and-over men’s soccer league sometimes comes to a sudden stop. But it’s not always to admire a slick move. Sometimes it’s because someone’s down, nursing a sudden injury.
For many busy adults, carving out time for regular exercise during the work week feels impossible. Commutes, deadlines, business Zooms, school drop offs and late-night emails interfere with structured daily workouts. But two obvious remedies pop up in the minds of those who aspire to stay active and fit: Saturday and Sunday. These individuals personify what’s called the “weekend warrior” syndrome. MONMOUTH recently spoke about it with Monika Debkowska, M.D., an orthopedic surgeon at Monmouth Medical Center and Seaview Orthopaedic & Medical Associates in Ocean, a practice partner of RWJBarnabas Health.
WARRIORS’ GAINS. More and more people are aware of their health these days, so it’s not a surprise that they’re trying to fit in some physical activities, even with busy schedules. Indeed, about 6.4 percent of the general adult population in the U.S. can be classified as weekend warriors, says Dr. Debkowska. They follow a largely sedentary Monday-through-Friday schedule, then one or two days crammed with intense activity: autumn hikes, 10K runs, group cycling rides, pickup football games. Even raking clean a large, leaf-filled yard can qualify as a burst of activity that would be foreign to their weekday selves.
While it may seem like a compromise, recent research suggests that this condensed approach to exercise isn’t just better than nothing—it can deliver serious health benefits. A study in the September 2024 Circulation, a journal from the American Heart Association (AHA), associated weekend warriors with lower risks of hypertension, diabetes, obesity and sleep apnea, among other ailments, when compared with less active folk. The AHA recommends 150 minutes of moderate intensity physical activity each week.
Muscle building also can benefit from a weekend-focused approach, especially when workouts include compound movements such as squats, lunges, push-ups and deadlifts. High-intensity strength sessions with adequate rest between them can still promote muscle growth, bone density and improved metabolic health—even if they’re limited to weekends.
Still, there are risks.
WARRIOR WOES. Though strenuous weekend-only exercise may meet AHA guidelines, it’s not without downsides, particularly for those jumping into intense activities without proper preparation. Sudden bouts of high-intensity exercise can lead to strains, sprains or overuse injuries, particularly in joints such as the knees, shoulders and lower back.
Dr. Debkowska notes that high-intensity activities such as weight lifting, sprinting and sports like basketball and pickleball carry higher risk for occasional exercisers. “These carry higher risk due to lack of consistent exercise and stretching, which are essential for muscle and tendon health and overall balance,” she says.
Common injuries she sees include tendinitis of the rotator cuff, elbow and wrist. “The worst injuries include fractures and tendon ruptures,” our expert adds.
There’s also a higher risk of cardiac events in sedentary individuals who suddenly engage in vigorous physical activity. Although regular exercise is protective for heart health in the long run, sporadic intense exertion—particularly in middle-aged or older adults with existing risk factors—can pose a danger.
SAFE WEEKENDS. If the weekend warrior lifestyle is one’s best option for staying 17 active, it can absolutely work. Even if one has little time for exercise during the week, a good diet and regular body maintenance are musts.
“Working out on the weekends is a great start to improving your health; however, consistency is key to improving overall health and preventing injuries,” she says, suggesting people should adhere to the AHA’s recommendations for weekly moderate physical activity as well as the standards for vigorous aerobic exercise (75 minutes a week) and muscle strengthening (at least two days a week targeting legs, shoulders and abdomen).
Do you sit behind a computer for eight hours a day during the week? “Simple exercises like stretching, yoga and walking can improve cardiovascular function and flexibility, helping prepare for more intense weekend workouts,” Dr. Debkowska says. “Try incorporating movement throughout the day. Stretch your neck, arms and legs at your desk. Walk during lunch breaks or take the stairs. Stretch while playing with your kids at home.”
And when it’s time for that weekend activity, it’s imperative to hydrate before, during and after exercise and warm up the body. Try doing heart-rate boosting movements like spot running, heel-to-butt kicks, jumping jacks and cherry pickers, she recommends.
Rest and recovery are important after exercise, especially as one ages. Replace fluids and electrolytes after vigorous activities, and control inflamed or irritated joints with rest, ice, compression, elevation and gentle stretching.
Another important reminder for weekend warriors: Know your limits. Even if you were a star athlete in high school, you may not be able to do the same activities at that level.
“If you have any pain or symptoms after rest, icing or anti-inflammatory medication, or if you felt a ‘pop’ followed by immediate pain during the activity, seek medical attention immediately,” Dr. Debkowska says.
