Training Once a Week: Is It Worth It and How to Get the Most Out of It?
Even with the busiest schedule, you can find one hour for sports. But is it enough for real results? Let’s break down how one intense weekly session affects your health, muscles, and weight loss.
1. Health and Longevity
The World Health Organization (WHO) recommends 150 minutes of moderate activity or 75 minutes of vigorous intensity per week.
If you dedicate one hour to a powerful workout, you only need to add two 15-minute brisk walks to meet the WHO guidelines. Studies show that "weekend warriors" (those who exercise 1–2 times a week) have a significantly lower risk of cardiovascular disease and cancer compared to those who are inactive.
Fact: Just one hour of running per week (at 10 km/h) reduces the risk of death from heart disease by 50%.
How to get the most benefit:
- Work hard: Keep your heart rate between 70–80% of your maximum. This is the best way to strengthen your cardiovascular system.
- Try HIIT: High-Intensity Interval Training (alternating sprints and rest) burns more fat and builds endurance faster than steady-state cardio.
- Start slow: If you are a beginner, increase intensity gradually to avoid injury and burnout.
2. Strength and Muscle Mass
Can you build muscle by training once a week? Yes, but it will take longer.
Muscle strength increases even with infrequent training; however, hypertrophy (volume growth) has its nuances. After a workout, protein synthesis remains elevated for 48–72 hours. Once this window closes, growth slows down. Nevertheless, with a smart approach, you will still see progress.
Strategy for muscle growth:
- Full Body Method: Don't split your days into "leg day" or "back day." Since you only have one chance per week, you must work all major muscle groups in one session.
- Compound Exercises: Focus on squats, lunges, push-ups, rows, and presses. These movements engage the maximum number of muscles simultaneously.
- Quality Warm-up: Spend 15 minutes on joint mobility. This will protect you from injury when lifting weights.
the MriyaRun Diary-Marathon
3. Weight Loss
It is important to be realistic here. One intense workout burns approximately 500–800 kcal. To lose 1 kg of fat, you need a deficit of about 7,700 kcal. This means that by exercising once a week alone, it would take 3–4 months to lose 1 kg.
Exercise is just a supplement. Real success in weight loss depends on:
- Diet: Calorie control and macronutrient balance (P/F/C).
- Sleep: Lack of sleep triggers overeating.
- Stress Management: Emotional eating can easily "offset" all the calories burned in the gym.
Conclusion and Key Insight
Insight: Physical health starts with psychological readiness. One workout a week is a great investment in your body, but true transformation happens only when you have internal focus and discipline. Athletic results reflect how well you can communicate and negotiate with yourself.
Conclusion: Don’t wait for the "perfect Monday" or a completely free month. Start small: one workout and one minute of self-reflection. It is these small, consistent steps that lead to major life victories.
the MriyaRun Diary-Marathon
Where to Start Your Self-Improvement Journey?
For physical training to become a habit rather than an ordeal, it is crucial to calibrate your "inner compass." Our premier tool for starting this journey is the MriyaRun Diary-Marathon.
This 28-day psychological intensive will help you:
- Establish lasting habits and set realistic goals.
- Master emotional intelligence and personal boundaries.
- Access 76 pages of concentrated psychological techniques and art therapy.
Bonus: Every order includes a gift of your choice: a "Year Plan" Visualization or a "Vision Board" + a set of branded stickers.