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.