Too busy to train? Only try this training plan on the weekend.

It feels like there is an unwritten rule that you have to do most of your training during the week.

In reality, family or labor obligations (or both) could mean your Life.

Take our customers Joshua. He burned the candle at both ends, was exhausted during the working week and tried to find time for training.

“The problem I have is during the working week. It is either before or after work. It is difficult to solve. I am tired at both ends of the work layer. I also have a much trip to the office. Any indications or thoughts on how to become a consistent morning or evening training person?”

– Joshua, coaching customer

Instead of suggesting tips and tactics to become a more consistent morning training session, we had to ask another question.

Do you only try a training plan on the weekend?

Can you get fit in 2 days?

A current study (Link) found that people who only trained on Saturdays and Sundays “had a dismissed risk of mortality that corresponds to those who have worked throughout the week” if the overall activities are similar.

In other words, think of your weekly activity levels such as calories. As long as you achieve your weekly goal, you can probably spread it as you want.

If you carry out two hard sessions over the weekend (and then connect 1: 2 light sessions during the week, if you have time), you can reach your training sessions if you have most of the time and most of the energy.

This approach can keep you healthy – and reduce your risk of early death.

The training template only on the weekend

I often use this template for our customers who travel for shops, but it works just as well when your week is packed.

Here is an example of what it would look like:

Monday: off
Tuesday: quick training
Wednesday: off
Thursday: quick training
Friday: off
Saturday: big training
Sunday: big training

Use training snacks-fast 10-15-minute sessions to move your body during the week and stacked small victories.

The key is to keep you low activation energy: easy to start, minimal devices and easy to end. Think of them like the example below – a real training that is drawn directly from Joshua’s plan.

Then make an upper/lower separation at the weekend and get it with more exercises and sentences.

Do you need an example? Here is a simple upper/lower split that you can try this weekend. Just take a few dumbbells and go after.

Saturday: upper body focus

A1. Langbar bench press 3 sentences of 5-7 repetitions
B1. 1-arm dumbbell row 3 sentences of 10-12 repetitions per page
C1. Change countership overhead press-3 sentences of 6-8 repetitions per page
C2. Neutral Grip Lat Pulldown – 3 sets of 10/8/6 repetitions
D1. Klotz-Bankbizeps-Locken-2 sets of 8-10 repetitions
D2. Kabel-TrizePS overhead extensions 2 sets of 12-15 repetitions

Retirement for 1-3 minutes between the sentences.

Sunday: lower body focus

A1. Langbar -Back -Squat -3 sets of 10 repetitions (increase the intensity, which ends with an RPE 9 third set)
B2. Dumbbell Romanian Kreuzheben-3 sentences of 8-10 repetitions
C1. Forefoot increased split-squat-3 sets of 8-10 repetitions
C2. From -rad -rollout -3 sets of 6 repetitions
D1. Kettlebell fluctuations – 3 sets with 15 fluctuations
D2. Case – 2 sets of ~ 40 meters EA hand

Retirement for 1-3 minutes between the sentences.

This training plan only fit perfectly at the weekend to Joshua:

“I love the” snack “training during the week. Fast, short movements. I love it. Just enough to say that you have done something.”

– Joshua, coaching customer

What about cardio?

Feel free to feel a shorter, more intensive cardio meeting during the week (instead of fast strength training) and then add longer cardio at the weekend when you have time.

Another strategy that I recommend: Use on weekdays to enlarge steps.

Regardless of whether it is about the dog after work or an evening walk with your spouse, we know Going is powerful for your health – And it usually requires less mental exertion (also known as activation energy) than full training.

Ready to build your weekend warrior plan?

If you have problems staying consistent during the week, you don’t fail – you may only need a plan that fits your life at the moment.

Start with two solid workouts on weekends can be the simple shifting that feels everything else easier.

And if you want to help create a plan your Template (instead of pressing into that of another), that’s exactly what we do with our coaching customers. Find out more about coaching here.