Is One Workout a Week Really Enough? Let’s Talk About It!
Hey there, fitness friend! Let’s be real for a moment. Life in the Philippines can get incredibly busy, ‘di ba? Between work, the crazy traffic, family duties, and just trying to have a bit of a social life, finding time to exercise can feel like a huge challenge. I hear this all the time from my clients: “Coach Jeff, I only have time to work out once a week. Is that even worth it?”
My short answer? A big, loud YES!
It’s so easy to fall into the “all-or-nothing” trap. We think if we can’t hit the gym five times a week, we might as well not go at all. But I’m here to tell you to throw that mindset away. One workout is infinitely better than zero workouts. It’s a fantastic starting point and can still bring some amazing benefits to your life. So, let’s break down what you can realistically achieve and how to make that single session count.
The Powerful Benefits of Your Weekly Sweat Sesh
Don’t underestimate the power of showing up for yourself, even if it’s just once a week. Here’s why that commitment is so valuable:
1. It Builds the Habit Muscle
The hardest part of any fitness journey is starting and staying consistent. By carving out time for one workout, you’re building a routine. You’re telling yourself, “My health matters.” This single step can be the foundation for adding more activity later on when your schedule allows. It’s all about creating a sustainable habit that sticks!
2. Huge Wins for Your Mental Health
Feeling stressed from work or life in general? Exercise is one of the best stress-busters out there. A good workout releases endorphins, those amazing feel-good hormones that boost your mood and reduce anxiety. That one session can be your reset button for the week, giving you a much-needed mental break and leaving you feeling refreshed and accomplished.
3. It Keeps Your Body in the Game
While one workout a week might not lead to dramatic overnight changes, it’s incredibly effective for maintenance. It helps maintain muscle strength and cardiovascular health. According to the World Health Organization, even some physical activity is better than none for reducing the risk of chronic diseases. You’re keeping your body active and reminding your muscles what they’re capable of.
Okay, Coach, What’s the Catch? Let’s Manage Expectations
As your coach, I have to be honest with you. While one workout a week is amazing, it has its limitations. You might not see rapid fat loss or build huge muscles with just one session. But that’s okay! The goal here is progress, not perfection. The key is to make that one workout as effective as humanly possible.
Think of it as quality over quantity. If you only have one shot, you have to make it count!
How to Maximize Your Once-a-Week Workout
So, how do you get the most bang for your buck from that single session? Here are my top tips:
1. Go for a Full-Body Workout
Don’t just focus on one body part. Since you’re training just once, you need to stimulate all your major muscle groups. Think compound movements that work multiple muscles at once, like squats, deadlifts, push-ups, and rows. This is the most efficient way to work your entire body in a limited time. This approach is perfect for a home workout in the Philippines, as you can do many of these with minimal equipment.
2. Intensity is Your Best Friend
You need to challenge yourself. This doesn’t mean you have to go crazy, but you should be working hard enough that you feel it. This could mean lifting a challenging weight, reducing your rest times between sets, or pushing for an extra rep. Research published in the Medicine & Science in Sports & Exercise journal confirms that even infrequent resistance training can yield significant strength gains if the intensity is high enough.
3. Don’t Forget What Happens on the Other 6 Days
What you do outside of your workout matters just as much! Focus on staying generally active throughout the week. Take the stairs, walk a bit more, and stretch. Your nutrition is also crucial. Fuel your body with good food—plenty of protein, fruits, and veggies. And please, don’t neglect your sleep! The other six days are your recovery period, and proper recovery is where the magic happens. In fact, understanding this is so important that I wrote a whole article about why rest days are your secret weapon for fitness success.
The Verdict: It’s 100% Worth It!
So, to all my fellow busy Filipinos asking if one workout a week is worth it, my answer is a resounding YES! Stop feeling guilty about what you *can’t* do and start celebrating what you *can* do. That one hour you dedicate to yourself is a powerful investment in your physical and mental well-being.
It’s a fantastic, realistic, and sustainable step toward a healthier you. Be proud of that step! And if you’re ready to make that one workout—or maybe even more—as effective as possible with a clear, guided plan, I’m here to help.
Feeling like you need a bit more guidance to make your fitness journey a success? Let’s work together to create a plan that fits your crazy schedule. Check out my online coaching program and let’s start building a stronger, healthier you, one workout at a time. Lezzgo!
