Fitness

Can 2 days of exercise make up for a sedentary week? Fitness coach reveals truth about weekend workouts

Published

4 days ago

April 4, 2026

Can 2 days of exercise make up for a sedentary week? Fitness coach reveals truth about weekend workouts

The weekend workout trend is taking over the internet, and people are obsessing over it. But with most of us leading sedentary lives, is it too good to be true? HT Lifestyle spoke with Sumit Dubey, fitness expert and the founder of Sumit Dubey Fitness (SDF) centre to understand whether weekend exercise actually works or it is just another passing fad.

Weekend workout trend involves doing exercising only twice a week. (Unsplash)

Also read | Woman who lost 27 kg shares exactly what to eat before and after a workout for fat loss: ‘Aim for 15-25 g of protein…’

Weekend workout trend

Sumit Dubey said, “These days, life moves quickly. Folks find it tough sticking to regular workouts through the week. So they shift everything to Saturday and Sunday instead.” “Squeezing sweat into just a couple of days has become common lately,” he added.

“When Monday hits, and the chairs stay full again. Two long pushes each weekend. Can those really balance out five lazy ones after? The body keeps score differently, maybe,” said Sumit.

Weekend vs daily exercise

According to Sumit, weekend movement counts more than you might think. Scientists see gains when people hit 150 weekly minutes of solid effort, even if it’s just two days. Hearts respond well, so do blood sugar levels. Long-term illness risks dip slightly, and doing something beats doing nothing – no perfect routine needed.

Still, some key limits need attention. Sumit highlighted that often moving keeps things running smoother. When you stay seated all day, circulation slows, posture slips, body parts weaken – little by little, they lose their edge. Five inactive days dull the gains from two active ones. A weekly rhythm matters more than weekend effort alone.

Here’s another thing to think about: getting hurt more easily. When exercise gets squeezed into just a few minutes, people tend to go too hard – especially if they haven’t moved much lately, highlighted Sumit. Pushing fast without building up slowly can pull muscles or strain joints. Tiredness shows up quicker when effort spikes out of nowhere. Bodies unprepared for sudden bursts react with soreness or discomfort most times.

“Still, working out on weekends might actually help, as long as it’s done with some thought,” said Sumit. Ease counts more than effort. You can try running, sometimes swimming instead; pair either with strength drills along with quick footwork. Wait until movement feels smooth before adding speed, ease off gradually once finished.

Mornings aren’t the only time motion matters. Getting up to stroll, reach, or shift positions through workdays cuts down the health downsides of too much stillness.

“Just twice a week, moving your body? That still misses what everyday motion offers. Showing up – any way you can – is more crucial than how hard you push. Consistency wins easily when matched against sporadic bursts. Skip perfect routines; choose ones that fit smoothly into life. Progress forms slowly, built by tiny actions done again and again,” said Sumit.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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Fitness

Women who hit this weekly exercise target halve their risk of early death – here’s how to reach it

Published

6 hours ago

April 8, 2026

Press Room

Women who hit this weekly exercise target halve their risk of early death – here’s how to reach it

Staying active is key to lifelong health – but it becomes even more important in midlife. Hormonal changes, particularly during menopause, can lead to reduced muscle mass, lower bone density and slower recovery.

A new study published in PLOS Medicine reinforces this, finding that women who meet recommended physical activity guidelines have around half the risk of dying from any cause compared to those who are inactive.

Researchers from the University of Sydney analysed data from 11,169 women born between 1946 and 1951 (aged 47-52 at the start of the study) over more than 15 years. Participants, part of the Australian Longitudinal Study on Women’s Health, completed nine surveys between 1996 and 2019.

They reported how often they met the World Health Organization guideline of 150 minutes of moderate-to-vigorous physical activity per week between 2001 and 2016.

The study’s results

Just 5.3 per cent of women who met the activity guidelines died during the study, compared with 10.4 per cent of those who didn’t. In other words, staying active throughout midlife was linked to roughly half the risk of death.

Similar trends were seen for deaths from cardiovascular disease and cancer, although smaller sample sizes made these findings less conclusive. Researchers were also unsure whether starting exercise later – in your mid-50s or 60s – offers the same benefits as staying active consistently through midlife.

‘Staying active throughout midlife can make a real difference for women’s long-term health,’ said study author Dr Binh Nguyen, from the Prevention Research Collaboration at the University of Sydney’s Charles Perkins Centre and School of Public Health. ‘Maintaining recommended levels of physical activity over multiple years helps protect against early death,’ she added.

Physical activity guidelines

Like the WHO, the NHS recommends 150 minutes of moderate or 75 minutes of vigorous activity a week for adults aged 19-64.

Moderate activity includes brisk walking, cycling or dancing. Vigorous exercise includes running, swimming, climbing stairs, and sports such as football or rugby.

How to exercise during midlife

Staying active during midlife can be challenging, particularly if you’re dealing with lower energy levels or physical symptoms linked to hormonal changes.

Former Olympian and Women’s Health trainer Michelle Griffith-Robinson shares her advice for staying consistent and comfortable:

Wear breathable clothing to help manage overheating and hot flushes.
Try new activities like Pilates, yoga or martial arts to improve balance and keep things interesting.
Include strength training at least twice a week to support bone health, reduce body fat and boost metabolism.
Aerobic exercise releases endorphins, helping to lift mood and maintain a healthy weight.
If you’re feeling tired, listen to your body and scale back – even a walk counts.

After years living with endometriosis and undergoing seven rounds of IVF, Radio 4 presenter Emma Barnett turned to training with PT Frankie Holah to rebuild strength and a more positive relationship with her body. Download the Women’s Health UK app to access Frankie’s full training plan.

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Fitness

Forget sit-ups — the ‘body saw’ is the spine-conserving, six-pack building exercise you’ve probably never heard of

Published

18 hours ago

April 7, 2026

Press Room

Forget sit-ups — the ‘body saw’ is the spine-conserving, six-pack building exercise you’ve probably never heard of

It’s common knowledge in fitness circles, but a lot of people don’t know that the classic sit-up exercise — that staple of gym classes and boot-camp style training — is actually terrible for your back, and most personal trainers and fitness apps are quietly leaving it in the past.

Military organizations, including the US Army Rangers and British Army, are also dropping it from their fitness tests. The age of the sit-up is over — so everyone who was tortured with it at school can breathe a sigh of relief.

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The Harvard report above recommends the plank as a spine-safe alternative, as planks “recruit a better balance of muscles on the front, sides, and back of the body” — however, we can make the plank even more effective.

Adding a little movement to your new corework staple can supercharge the muscles recruited, which is great for your summer six-pack plans.

Introducing the body saw…

What is the body saw?

The body saw is effectively a plank, during which you rock backwards and forwards. Because your body is in a straight plank position, it’s literally a ‘sawing’ motion using your body, hence the name.

Researchers from the University of Waterloo in Canada studied the body saw alongside other advanced ab-focused moves, such as hanging leg raises and walkouts into push-ups, focusing on “which particular muscles were challenged and the magnitude of the resulting spine load” in 14 young men.

The researchers said that although all the exercises produced “substantial abdominal challenge”, the body saw did so “in the most spine conserving way”.

It’s a plank variation made harder with the stability issues involved in adding movement to the hold, recruiting more muscles as you perform the movement while still trying to keep your core tight like a standard plank. If you want to try this advanced move, watch the video, and check out our how-to guide, below.

How to do the body saw

Assume a plank position, with your forearms and toes on the ground. Your palms should be flat.
Shift your body forward so that your shoulders are over your forearms, then back to the start again.
Repeat 10 times for 3-5 sets, or set a timer to do this exercise continuously for a set period of time.

We’ve got loads more fitness content here at TechRadar — if you liked this, you should check out our series of workout-orientated listicles, The Fit List.

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Fitness

Health and fitness boost: four outdoor exercise sites on the way

Published

1 day ago

April 7, 2026

Press Room

Health and fitness boost: four outdoor exercise sites on the way

Picture by South West Voice Photography.

Campbelltown residents could soon be members of one of the fittest local government areas in the Sydney metropolitan area.

A new suite of outdoor fitness equipment is being delivered across Campbelltown to support active, healthy lifestyles.

Once complete our residents will have more reasons to head outside and get moving.

Construction is now under way at four locations as part of the council’s outdoor fitness facilities program.

The program aim is to create free, accessible spaces that make it easier for people of all ages and abilities to stay active in their local neighbourhoods.

“The new equipment across the four locations is all about making it easier for our community to get out and make the most of our local parks,” says the Mayor of Campbelltown, Darcy Lound.

“This project ensures residents have access to free fitness equipment, supporting overall health and wellbeing for everyone in Campbelltown,” said Cr Lound.

The outdoor fitness facilities program is funded by the NSW Government through the Western Sydney infrastructure grants program.

“There’s not too many better partnerships than the State Government and Council working together to deliver great projects, and this is another example of that.

‘This is something that Campbelltown not only needs but deserves, and our children will get much benefit out of it as well as other members of the community,’’ Mayor Lound said.

“It’s particularly enlightening to see investment going into supporting our local community getting out and exercising for free in a public place,” said Greg Warren, the State Member for Campbelltown.

The four locations are in Eagle Farm Reserve, Eagle Vale, Ophelia Reserve, Rosemeadow, Clematis Reserve, Macquarie Fields and Marsden Park in the centre of Campbelltown, pictured above.

Marsden Park last received an update on its outdoor exercise equipment 10 years ago.

For more information about this project, visit: https://www.campbelltown.nsw.gov.au/City-Improvements/WILGA-250-Outdoor-Fitness-Facilities-Program