Does Exercising Once a Week Make a Difference? What the Science Says (2026)

Short answer: yes, exercising once a week is absolutely worthwhile. Large-scale research shows that even 1× per week of aerobic training results in 20–30% lower mortality risks compared with not exercising at all. What can and cannot you achieve, and how do you get the most out of it?

What does the science say?

Large studies show:

“Weekend warriors” (1–2× per week, 150 min of exercise) have comparable health benefits to people who spread their exercise across the week
Even 60 minutes per week of moderate activity reduces mortality risk by around 22%
The strongest effects are on cardiovascular disease and cancer

The Dutch Physical Activity Guidelines recommend 150 minutes per week, but the way in which you achieve that matters less than previously thought.

What can you achieve with 1× per week?

Achievable

Stress reduction — one good session = 24 hours of lasting effect
Maintaining a basic level of fitness (no decline)
Initial strength gains as a beginner (4–8 weeks)
Mental health — noticeably better sleep and mood
Reducing mortality risk by 20–30%
Weight management alongside an already healthy diet

Not achievable

Significant weight loss (>2 kg/month)
Visible increases in muscle mass
Improving athletic performance
Toning up (visible muscle definition)
High fitness levels

For greater ambitions: 3–5× per week — see how often per week to exercise.

How do you get the most out of one session?

Format: 60-minute full body session

5 min warm-up (bike/treadmill)
40 min strength training, 5 compound exercises × 3 sets
- Squat
- Bench press or push-ups
- Row (machine or resistance band)
- Light deadlift
- Overhead press
10 min HIIT cardio (4× 30 sec sprint, 30 sec rest)
5 min stretching

Result: all major muscle groups trained, cardiovascular system stimulated, done in 1 hour.

Tip: work at high intensity within your zone

With just one session per week, you cannot afford to take it easy. Keep your heart rate above 70% of your max HR for at least 30 minutes. Mix strength and cardio.

Plus: daily movement outside the gym

1× gym per week + daily movement = comparable to 3× per week for many health goals:

10,000 steps per day (2× 15 min walking + incidental movement)
Cycling to work 2× per week
Taking the stairs instead of the lift
Standing whilst working for 2 hours per day

This is known as NEAT (Non-Exercise Activity Thermogenesis) and accounts for 15–30% of daily energy expenditure.

The “weekend warrior” effect

Studies show that doing everything in one day is not a problem — provided it is sufficient:

150 min in one session = comparable to 30 min × 5 days
Recovery after a large session: 1–2 days
Injury risk is higher with suddenly large sessions if you lack a base level of fitness

When once a week is not enough

For these goals you need at least 3× per week:

Losing more than 0.5 kg per week — weight loss after 50
Seriously building muscle — toning up after 50, toning up after 40
Significant improvement in fitness
Optimising blood pressure — exercise and blood pressure

How do you go from 0 to once a week?

For those who are currently not exercising at all: start with this 4-week progression:

Week	Goal
1	2× 15 min walking
2	1× 30 min walking or cycling + 1× 15 min strength exercises at home
3	1× 45 min exercise (walk + bodyweight)
4	1× 60 min gym session

From here, build up to 2× per week for greater results.

Suitable gyms for once a week

For once a week, a nearby gym is essential — somewhere further away increases the risk of dropping out. Key factors:

Location — within 15 minutes
Flexibility to cancel — flexible membership rather than an annual contract
24/7 access — if you want flexibility

Search on Gymsearch.nl by city: Amsterdam, Utrecht, Rotterdam, Den Haag, Eindhoven. Filter by 24/7.

Is €40 per month a lot for once a week?

Calculated per visit: €40 ÷ 4 visits/month = €10 per session. Check is €40 per month a lot? for a breakdown of the costs.

Alternatives for limited use:

Day pass (€10–€15 per visit, no membership)
10-visit card locally (€60–€100)
Budget gym (€25–€30/month)

Veelgestelde vragen

Does exercising once a week make a difference?

Yes, research shows that exercising aerobically once a week already results in 20–30% lower mortality risks compared with not exercising. For health, stress reduction and mental fitness, once a week is already significantly better than not at all. For weight loss or building muscle, you do need 3–5× per week.

Can you lose weight by exercising once a week?

Not significantly. To lose weight you need a calorie deficit, and with one session per week the additional calories burned are too low (approximately 300–500 kcal) to make a meaningful difference. Diet is more important in that case. Read weight loss after 50 for an effective plan.

Do weekend warriors achieve the same results as people who exercise daily?

Yes, according to large-scale research. People who spread 150 minutes of exercise across 1–2 days per week have comparable health benefits to those who spread it across 5 days. Total volume matters more than frequency, provided the intensity is sufficient.

What should I do in my one session per week?

A 60-minute full body session: 5 min warm-up, 40 min strength training (5 compound exercises × 3 sets), 10 min HIIT cardio, 5 min stretching. This trains all major muscle groups and provides a cardiovascular stimulus. Mix strength and cardio — cardio alone misses muscle development.

Should I move daily if I go to the gym once a week?

Yes, ideally. 10,000 steps per day plus one gym session per week yields comparable results to going to the gym 3× per week on its own. Daily movement (NEAT) accounts for 15–30% of your energy expenditure. Cycling to work, taking the stairs and standing whilst working all count.

Further reading: How often per week to exercise · Getting fit in 1 month · Exercise and blood pressure · Is €40 per month a lot?