5-a-Side and Your Weekly Fitness Goals: How It All Adds Up
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Finding time to stay fit can be tough, especially when you’re balancing work, family, and everything in between. The gym isn’t always appealing, and solo workouts can feel repetitive. That’s where 5-a-side football comes in. It’s fast, fun, and surprisingly effective when it comes to ticking off your weekly fitness goals.
At Soccer Gods, we run leagues that make staying active something to look forward to. Here’s how a weekly game of 5 or 6-a-side can help you hit your health and fitness targets without it feeling like a chore.
1
It Counts as Serious Cardio
A typical 5-a-side match lasts around 40 minutes, and you’re constantly on the move. That means bursts of sprinting, jogging, direction changes, and short recoveries, which together make up a highly effective cardiovascular workout.
You’ll improve heart health, increase stamina, and burn calories, all while focusing on the game rather than the grind.
2
It Builds Functional Strength
You don’t need a barbell to build strength. In 5-a-side, you’re engaging your legs, core, and upper body every time you sprint, shield the ball, or tackle an opponent. It’s a full-body workout disguised as a weekly match.
The best part? You’re building real-world strength, beneficial for day-to-day movement, posture, and injury prevention.
3
It Helps You Stay Consistent
One of the hardest parts of maintaining fitness is staying consistent. When your exercise is something you genuinely enjoy, you’re far more likely to stick with it.
By playing weekly in a Soccer Gods league, you’re setting a routine. One game a week might not sound like much, but over time, it builds momentum, and that consistency pays off.
4
It Supports Mental Wellbeing
Staying active isn’t just about your physical health. A regular match is also great for your mental wellbeing. You’ll blow off steam, get a change of environment, and spend time with other people, something most fitness apps can’t offer.
When you enjoy your workouts, your mindset improves, which helps you stay motivated in the long run.
5
It Complements Other Training
Already hitting the gym or running during the week? 5-a-side is the perfect supplement. It improves your agility, coordination, and speed, all of which support your wider fitness goals. Plus, it gives your workouts a competitive edge.
It’s ideal for breaking up your week with something more dynamic than another treadmill session.
6
It Tracks Towards NHS Fitness Guidelines
The NHS recommends at least 150 minutes of moderate aerobic activity per week. A 40-minute 5-a-side match gets you a good chunk of that in one go, especially when played at the high tempo of a Soccer Gods league.
Pair that with a bit of walking or cycling, and you’re easily on track to meet your targets.
Small Matches, Big Results
You don’t need to overhaul your lifestyle to stay fit. A single game of 5-a-side football each week can deliver major benefits—physically, mentally, and socially.
At Soccer Gods, we make it easy to build football into your week, with leagues designed for players of all abilities and schedules that suit busy lives.
Ready to Reach Your Goals?
Register now to join a Soccer Gods league near you and turn your weekly kickabout into a serious step towards your fitness goals.