Das Beste aus dem Wochenende herausholen: Die Vorteile des "Weekend Warrior" für Fitness und Gesundheit

The good news for those who can or want to only train on the weekends, however, is that it can still be effective for many fitness goals. For example, a training plan that focuses on the weekends may well be sufficient to build both strength and muscle mass, as long as the workouts are sufficiently intense and the volume is appropriately high.

So what does an effective training program that focuses on the weekend look like? There are different approaches:

• Full body workout on both days: Perform full body workouts on consecutive days with different exercises for variety.
• Divide the upper body and lower body: one day for the upper body muscle groups and one day for the lower body muscle groups to structure the training.
• Bro Split Workout Schedule: Each weekend could be dedicated to a specific muscle area, such as one day for legs and one day for chest and back.
• Two training sessions per day: For ambitious “weekend warriors,” splitting the workout into two training sessions per day could be an option.

It is important to adjust the training intensity and volume individually to achieve optimal results.
Overall, the „Weekend Warrior“ concept offers a viable option for fitness enthusiasts with limited weekly training time. With a well-thought-out training plan and appropriate training intensity, considerable progress can be made even at the weekend.