Attention, ‘Weekend Warriors’

Play hard on Saturday and Sunday for peak gains, not peak pains. A local doctor shares tips.

Between powerful kicks and flashy footwork, the action during the Sunday morning adult pick-up soccer games in Montclair 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. MORRIS & ESSEX spoke about it with Joseph Cappadona, M.D., an orthopedic surgeon at Summit Health in Montclair.

• WARRIORS’ GAINS. “The weekend warrior phenomenon is very common as people are becoming more and more health conscious,” says Dr. Cappadona. Indeed, the National Institutes of Health says between 1 and 3 percent of American adults can be classified as weekend warriors. 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. Cappadona notes that “high-impact activities that require running, jumping or pivoting as well as overhead-throwing sports or racquet sports” pose the greatest risk for injury among weekend warriors such as the Montclair soccer crew.

“I commonly treat weekend warriors for ailments and injuries, particularly on Mondays,” he adds. “These injuries range from minor sprains and strains that typically respond well to conservative treatment to tendon and ligament ruptures or fractures that could require surgical intervention.” Dr. Cappadona’s past weekend-warrior patients have been treated for ankle sprains, knee sprains (ACL, or anterior cruciate ligament, injuries) or meniscus tears, aggravation of knee arthritis, rotator-cuff strains or tears, Achilles tendon ruptures and biceps tendon ruptures.

There’s also a higher risk of cardiac events in sedentary individuals who suddenly engage in vigorous physical 13 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 active, it can absolutely work. Even if one has little time for exercise during the week, Dr. Cappadona says, regular body maintenance is a must.

“Maintain a healthy diet during the week and control your weight,” he says. “Stay flexible with stretching and maintain good core strength. Try to get a good night’s sleep each night even when the stresses of a job try to get in the way.”

And when it’s time for that weekend activity, it’s imperative to hydrate before, during and after exercise and warm up the body. Our expert recommends sleeper stretches for the shoulder, planking for core strength, leg lifts for quadriceps strength as well as calf stretches and light jogging in place.

Rest and recovery are important after exercise, especially as one ages. “Fifty-year olds will typically not recover as quickly as they did in their 20s,” the doctor says. “Replace fluids and electrolytes after vigorous activities, and control inflamed or irritated joints with rest, ice, compression, elevation and gentle stretching.”

His most important tip for weekend warriors: Know your limits.

“It is important to avoid pushing through painful exercises or activities as this can exacerbate underlying problems such as knee arthritis,” he says. “The biggest myth is ‘I can still do everything I did in high school.’ While there are certainly some people who are in better shape in their 40s than they were in high school, bodies change, and we have to realize that. Do not be afraid to push yourself, but know your limits. With a little wisdom you can still go nuts on the weekends and burn off some stress and calories.”