Weekends are where countless people undo their hard-earned progress. But it doesn’t have to be this way. The key isn’t to live like a monk seven days a week, it’s to find a balance where weekends support your long-term goals without robbing you of fun, freedom, and flexibility.

Step on the scales Monday morning and see a sudden jump? Don’t panic — it’s not fat gain. Weekend changes in carbs, salt, sleep, and routine cause your body to hold extra water and glycogen, leading to temporary weight spikes. Learn why the scales rise, how many calories it really takes to gain fat, and when your weight will return to normal.

👉 Discover why unilateral training belongs in your strength programme. Learn the benefits of single-limb exercises and get a sample full-body routine that builds balanced, resilient strength.