We know work and family can limit gym time to Saturday and Sundays. But, if you only workout on weekends, you put yourself at a greater risk of injury, says Tom Holland, author of Beat the Gym. "Often women will want to take advantage of the time they have and will go all-out on weekends after doing no exercise or training all week," says Holland. "This can contribute to shoulder, elbow and even back injuries that can worsen and progress over time."
To reduce the risk of injury Holland recommends a thorough warm-up before any sport or workout and weaving in a few minutes of exercise during the week as well. "Do core exercises like the plank while you're watching TV at night. Even one minute twice a day will reduce your chance of getting injured," he says.