Is Working Out Just Once a Week Worth It?

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There are a few things most of us can probably agree on: One, that working out is good for you. Two, it also can be time-consuming, and difficult to fit in on a consistent basis. If you’re newer to the fitness space or adapting to a major life change like a new job or parenthood, you probably know this all too well.

Not only do you have to devote a chunk of time to the actual act of working out itself, but you also have to factor in the prep process (changing into your workout clothes, commuting to the studio or gym if applicable) as well as the wind-down afterward (commuting home, showering, redoing your hair and makeup if you feel so compelled). Then, there’s the mental energy of it all—the amount of cognitive effort you have to put into making it happen: figuring out childcare if you’re a parent, planning your exact route to the gym, making sure you leave the office on time. Those gymnastics can even feel like a bigger burden than the minutes out of your day.

When talking about this in our SELF group chat, we kept coming back to one question: If you can’t commit to multiple workouts per week, is working out once per week (or even less frequently) even worth it? Obviously, your body will feel the burn in the moment, but if you don’t build on that progress enough, does it simply zero out? Read on for answers.

First of all, if you’re dealing with this exact issue, you’re not alone.

When you fall short of your fitness goals, it’s easy to spiral into disappointment and self-loathing. Other people make it work, you might think, so why can’t I?! If so, you’re not alone: Tyler McDonald, NASM-CPT, CNC, a certified personal trainer specializing in tennis, and a senior brand marketing manager for the National Academy of Sports Medicine, says that this comes up all the time with his clients. And news flash: Many specifically cite time constraints as a barrier.

“It’s always one of the biggest obstacles for trainers,” McDonald says. “People come in with this mindset of, ‘I don’t have enough time. I can only dedicate an hour a week, so…I shouldn’t even bother at all.’ It becomes a psychological trap for clients, and it’s what keeps a lot of people sedentary.”

Are there any benefits to working out once per week?

If you only have the time or energy for one weekly workout, it’s easy to wonder if you should even bother, but experts say there’s a clear answer: Unequivocally, yes. “We as humans are meant to move, and any amount is good for us,” Katie Rose Hejtmanek, PhD, a professor of anthropology at Brooklyn College who studies fitness communities and is a champion weightlifter herself, tells SELF. While working out a minimum of two to three times per week might be the ideal, per McDonald, working out just once per week can still bestow significant health benefits.

“The immediate win is the mental health aspect,” McDonald says. Just one session will offer “a powerful dose of positive neurochemistry” by triggering the release of endorphins and other chemicals that improve mood, reduce stress, and fight anxiety. (Like Elle Woods said—endorphins make you happy!) Because of this, he adds, a single workout can offer “the most effective mental hygiene that somebody can have in that week, so it’s hugely important.”

Then, there’s the more physical side of things. “You won’t see a six-pack by working out once a week, but it’s still absolutely worth it,” McDonald says. Just one workout can help teach your body “how to communicate between your brain and your muscles more efficiently,” he adds—from boosting your circulation, to building muscle, to strengthening your bones and cardiovascular system overall, Dr. Hejtmanek explains.

Finally, working out once per week can also induce positive behavioral changes by altering your patterns and expectations, according to McDonald. “It’s infinitely easier to go from one workout a week to two workouts a week than from zero to one,” he says—so while you might just be working out once a week (for now!), the odds you’ll increase to two or three workouts a week are much greater.

Not only does that one workout slowly but surely ingrain physical activity as a habit, it also helps you establish a mental identity as an athlete, producing a “psychological shift” in your self-image that is key to long-term success. From there, in turn, you can more smoothly build on your existing routine to level up.

Bear in mind that a once-weekly workout regimen does come with some special considerations. Because your window of opportunity is so brief, you’ll want to work out your whole body for best results, since you don’t have the luxury of focusing on one specific body part or muscle group, according to McDonald. Prioritize “those really fundamental compound movements, whether it’s push-ups, rows, or lunges. That can help engage every muscle,” thus boosting your overall fitness, he says.

Tips and tricks for people feeling too slammed to work out

Now that we’ve established that working out even once per week is absolutely worth it, here are some suggestions for taking some of the pressure off and getting it done. Though you might initially feel like your workout has to happen in a specific way or at a specific time or place to “count,” finding the grey area between the black and white will be more beneficial in the long run. You should adjust your routine to make it work for you and your schedule—not the other way around. Remember, “it’s not one-size-fits-all,” McDonald says.

Link your workout to a nonnegotiable part of your routine. (You might recognize this as “habit-stacking,” a concept popularized by author James Clear.) “Must you have a cup of coffee? Go on a quick 10-minute walk [while you’re drinking up]…. Do you have to get children ready in the morning? Put on a song and dance as you do,” Dr. Hejtmanek says. Chores with a physical component (like gardening or dog-walking) count, too!
Include others. Working out alongside another person (or even multiple people) can help keep you accountable because it creates a sense of obligation. To this end, try picking up some exercise by playing with your child, walking with a grandparent, or meeting up with a friend for coffee and a stroll, according to Dr. Hejtmanek. “A walk and a chat is one of my favorite ways to get my blood flowing,” she says.
Remember that consistency is more important than perfection. “Our first job as a trainer is not to design a perfect workout plan, it’s really to dismantle this all-or-nothing mindset that a lot of people come with,” McDonald says. Even if you’re disappointed by your performance one week—or you only have 10 minutes to do some stretching—showing up regularly counts for more than you probably think: The rewards of doing something far outweigh those of doing nothing, after all.
Find an exercise you enjoy. “You don’t get extra points for doing something that makes you miserable, so do what you like, that feels good,” Dr. Hejtmanek says. While working out might not be inherently fun for everyone, you can almost always hit on something “that’ll keep you coming back,” whether it’s jogging, yoga, Pilates, or a spin class, McDonald says. For his personal training clients, making that click “affirms that they want to do this. It helps them attach to it and identify with it more.”
Start with exercise “snacks.” Such “snacks”—hyperabbreviated workouts that take almost no time—can “help get some movement in for people who don’t or don’t want to exercise,” Dr. Hejtmanek says. Think: “a 10-minute walk outside before or after work, a few minutes of bodyweight squats in between meetings, a quick run down and up the stairs a few times after lunch, and so on.”
Don’t feel like you need a gym membership or a bunch of fancy equipment. “There are so many things you can do at home, around the house, and out and about that have huge impacts for your foundational movements,” from push-ups and sit-ups, to bodyweight lunges, to using basic household items as weights, McDonald says. “Those are very valid ways to work out and hugely impact you down the road.”
Finally, don’t be too hard on yourself. “There is no magic remedy for life-changing results (of any kind) except just starting and if you stop, starting again,” Dr. Hejtmanek says. “We are meant to move, and you’ll see that once you do a little, it really feels good.”