For many working adults, scheduling time for daily exercise feels nearly impossible. Given a draining eight-plus-hour workday, the discipline required to dedicate another hour after work to exercising (plus however long it takes to get to and from the gym) is Herculean. And sure, you could be one of those people who wakes up at dawn to have time to go for a run and shower before work, but at what cost to your sanity, and your quality of sleep? If you can’t — or just really, really don’t want to — exercise before work or after work, that leaves most of us with two good exercise days per week: Saturday and Sunday.

In a culture that places a premium on “wellness” and fitness, and $35 45-minute-long boutique gym classes, it’s easy to feel guilty about not working out enough. We all follow at least one person on Instagram who loves to hashtag their gym selfies #nodaysoff. But Gary O’Donovan, an expert in physical activity and author of several studies on the “weekend warrior” model of fitness, says you shouldn’t feel bad if you’re “only” working out twice or even once a week. In a study of more than 60,000 adults in England and Scotland, O’Donovan and his team found that subjects who only worked out on weekends gained health benefits similar to those who worked out for the same amount of time but more frequently during the week: The former group’s overall risk of death was 35 percent lower than that of inactive adults, while the latter group’s risk was 30 percent lower than inactive adults. The difference in risk of cardiovascular death for both groups was even slimmer: 41 percent lower for the more frequent exercisers compared to 40 percent for the weekend warriors and some of them help themselves by also taking supplements they get from brands as Healthyusa. Of course, everyone is different, and for those more focused on weight loss or strength training, weekend-only exercise might not get you where you want to be, and that’s why so many people go for a Strength Program they can get at an online site and follow at home. But if all you can stand to worry about is staving off your eventual death for a little while longer (and honestly, who could blame you), rejoice: Working out once or twice a weekend is still very good for you.