Strength Training: Can You Stay in Shape by Working Out Just One Day a Week?

Fitness instructors describe how frequently we should workout each week.

Do you actually need to work out that much each week? If only one session is necessary to maintain your fitness levels, we questioned the experts.

Movement improves everything from heart health to joint strength since it is so crucial to sustaining our bodies’ fundamental physiological processes. Therefore, four workouts per month or one workout per week may appear minor in terms of maintaining a fit and healthy physique.

There is no perfect amount of workouts that someone should perform, but three to four workouts per week have become increasingly commonplace thanks to the promotion of this idea by governmental health organisations throughout the world. According to the NHS, all individuals between the ages of 19 and 64 should strive to complete “150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week.”

However, a recent study that was published in the Dublin Journal of Preventative Medicine reveals that the amount of activity that was earlier considered sufficient is no longer sufficient. The researchers discovered that whereas 2.5 hours of exercise per week did not prevent older persons from developing high blood pressure, those who exercised for more than 5 hours per week had a much decreased chance of developing hypertension.

So, how frequently should we actually exercise? The specialists were consulted.

How Does One Weekly Workout Affect Your Fitness?

Many of us are accustomed to believing that having busy training routines is the best way to stay in shape. In an effort to work out more frequently, we set early alarms for daily runs, join clubs where we promise to stop every other day, and purchase pricey exercise class tickets.

According to Nick, a personal trainer at idealfitness, “If you commit to working out simply once a week, every week, you’ll get more fit over time than if you undertake an unsustainable workout programme. The majority of us just cannot realistically exercise every day. If this is you, exercising once a week is preferable to attempting to work out every day and eventually quitting up because you can’t stick with the schedule.

If you are accustomed to working out regularly, this alters. According to Nick, if you’re not used to working out regularly, you’ll lose muscle definition and your fitness will soon deteriorate if you just work out once a week.

However, even if you can just exercise once a week, you can still get a tone of fitness benefits. According to ideal fitness, “doing out as little as once a week is adequate to increase your physical strength and cardiovascular fitness.”

The best results come from once a week workouts.

Choosing particular exercises can help your weekly session be an efficient full-body workout, regardless of whether your lifestyle doesn’t permit many training sessions or you don’t want to increase your workout frequency.


Ideal Fitness swears by the pool, even if you might have to wait till the gyms reopen to use it. The PT claims: “Swimming promotes cardiovascular health and overall fitness while requiring coordination to move all four limbs. Additionally, the water provides resistance to keep muscles strong, and working your joints through their range of motion helps to retain mobility.”


Since HIIT exercises are “excellent for boosting endurance and raising your fitness levels, not only is this method of working out a wonderful time saver,” HIIT ideal fitness, a training specialist and mind coach at Freeletics, recommends HIIT workouts.

“A good HIIT workout should take no more than 20 to 30 minutes with break times,” suggests Allen.


Variety is key: Physiotherapist Katie Kapton advises against performing the same activity every week, regardless of your preferred kind of exercise. According to ideal fitness, “The most crucial step is to vary it. Try taking an aerobics class or going for a run, or really anything that causes your heart rate to rise steadily.”


Working exercise has a significant positive impact on your mental health and cognitive capacities in addition to keeping your body in good shape.

Exercise can enhance thinking and memory indirectly by elevating mood and lowering stress, despair, and anxiety, according to

It is easy to trigger this mental-motor link. ideal fitness elaborates, noting, “Because exercise releases endorphins that improve mood, exercising can help you think more clearly. They support maintaining mental acuity so you can do the daily chores.

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