Building time into your week to go to the gym can be a challenge in itself, but getting into a routine is a good habit to build for a successful workout. Often, people struggle at peak times as there are queues for gym equipment, and a crowded space can feel uncomfortable.
The best time to go to the gym depends on your own personal schedule and which time of the day you feel you workout best. Perhaps knowing when is the least crowded time and when your body responds best to working out would help you to reach your fitness goals. Keep reading to find out key considerations to make when deciding which is the best time to go to the gym.
Is it better to go to the gym in the morning or at night?
There are pros and cons of working out in both the morning and at night. Many people prefer a morning workout as it can be done first thing, meaning you don’t have to worry about it later on and have more time to relax post-workout.
Some studies have also shown that working out in the morning has several benefits, including increased metabolism to burn more calories throughout the day, a higher quality of sleep at night, and increased movement throughout the day. Additionally, working out on an empty stomach before breakfast could allow you to burn more fat.
Alternatively, your ability to perform peaks in the afternoon. Strength, flexibility, and endurance fare better during the hours of 2pm-6pm when your body temperature is at its highest. Reaction times are also quicker during this window making it ideal for HIIT workouts.
Afternoon or evening workouts may also help you to stay motivated, especially if you’re not a morning person. Motivation is the key to succeeding at the gym, and an evening workout is a great way to let go of stress built up throughout the day.
There are conflicting studies of whether a night workout allows you to sleep better, as some feel that your raised body temperature and energy levels spike which compromises your sleep. Though some feel that working out tires them out, so they can sleep much more easily. Ultimately, the best time to workout depends on the individual and what works best for you.
What time is the gym least busy?
Finding the least busy gym times can positively impact your experience at the gym. Whilst having others around you to help motivate you is helpful, queuing for machinery is not ideal. Most gyms operate around the 9-5 working cycle, opening early and closing late to cater for this. Some larger gyms are even open 24/7, allowing for increased accessibility for those with unusual working schedules. In either case, however, there are always peak times to be avoided, so let’s take a look at which hours are best to attend or avoid.
Best times to attend the gym:
- 6am: Just after the gym opens, and before the 7am crowd arrives to exercise before work.
- 10am: After the typical working day has started.
- 2pm-4pm: After lunch breaks have ended and before the work day finishes.
- 8pm: After the crowds attending straight from work have finished their workouts for the day.
Worst times to attend the gym:
- 7am-9am: The gym will be crowded by those who are getting in a pre-work session.
- 12pm: This is peak time for lunch breaks.
- 5pm-7pm: The gym will be crowded with people working out after they’ve finished their working day.
What time of day is best to go to the gym?
Figuring out which time of day is best to go to the gym depends on three things, your schedule, your preference, and peak times. If you prefer to attend the gym in the morning, then 6am is the best time, as it won’t be busy and you can continue your day as normal after your workout.
If you prefer to workout at night, 8pm is likely to be the best option as the gym will not be busy and you can follow your normal daily routine, finishing the day with a workout before heading to bed.
If you feel as though you may struggle with motivation, try joining classes if your gym offers them. They are usually included in membership and run throughout the day, including early mornings and late nights. This is a great way to get a workout in while avoiding crowds and staying motivated.
Get ready to hit the gym with Avec Sport
Whichever time you decide to hit the gym, the most important thing is that you’re attending. Working out is essential to health and wellbeing, and is a great option for training in between group sports sessions or clubs. If you’re new to the gym, why not check out our blog on what to wear? Or browse our gym wear collection to optimise your workout.
FAQs
Additionally, working out on an empty stomach before breakfast could allow you to burn more fat. Alternatively, your ability to perform peaks in the afternoon. Strength, flexibility, and endurance fare better during the hours of 2pm-6pm when your body temperature is at its highest.
When's the best time to go to the gym? ›
Between 2 p.m. and 6 p.m., your body temperature is at its highest. This may mean you'll be exercising during the window of time your body is most ready, potentially making it the most effective time of day to work out.
Is it better to go to the gym in the morning or evening? ›
It found that, for women, morning workouts zapped abdominal fat and improved blood pressure better than late-day training. For men, evening exercise led to greater fat burning and better blood pressure control. Evening exercise also amplified the benefits of strength training, but more so for women.
What time is the gym least busy? ›
When are gyms least busy?
- If your gym is open 24 hours a day, it will be quietest during the early morning hours, probably from midnight until around 6 am. ...
- During the weekday, you'll probably get people looking to exercise before work.
If you still prefer workouts later in the day, they can have their own unique benefits, too. Evening exercise — between 6:30 p.m. and 8:30 p.m. — “greatly” increased upper body muscle strength, power and endurance, and enhanced overall mood for women, according to the study published in Frontiers in Physiology.
Should you exercise on an empty stomach? ›
The final verdict? Exercising in a fasted state may burn some quick body fat, but it's not the best option for your body in the long-run. Eat a small snack or meal before and after your workout to ensure that you're properly fueled to perform your best in the gym and recover quickly when you get home.
What time is the gym quietest? ›
Quiet times to attend the gym:
6am: This is usually the quietest time of day in the gym as it is just after it opens and before the 7am crowd arrives to exercise before work. 10am: After the typical working day has started. 2pm-4pm: After lunch breaks have ended and before the work day finishes.
Should I eat before or after a workout? ›
Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away.
Is it better to do cardio or weights first? ›
If you are training for a 5K or a marathon, you will want to do cardiovascular training first for maximum performance. If you want to increase your muscle strength, do strength training first when your muscles are not fatigued from cardio.
How soon after waking up should you exercise? ›
It is when the timing pattern of our workout becomes erratic that elicits a negative response to a positive stressor like exercise. If you're going to make the early morning workout your routine, then waking up at least an hour before training is your best bet for your body to adjust to a new the circadian rhythm.
Not to mention, gyms are quietest in the early hours of the morning - particularly before 6am. So take advantage of the peace, and get it done bright and early!
How long should a workout be? ›
Try starting with short workouts that are 30 minutes or less. As you feel your strength building, add a couple more minutes every week. The American Heart Association recommends 75-150 minutes of aerobic activity, as well as two strength-training sessions, per week.
What is gym anxiety? ›
Gym anxiety is when you feel nervous or anxious about going to the gym. It's a common experience. Strategies like planning your workouts, going to the gym with friends, or working with a personal trainer can boost your confidence and help you manage gym anxiety.
What is the preferred time for gym? ›
Strength, flexibility, and endurance fare better during the hours of 2pm-6pm when your body temperature is at its highest. Reaction times are also quicker during this window making it ideal for HIIT workouts. Afternoon or evening workouts may also help you to stay motivated, especially if you're not a morning person.
Is 7pm too late for gym? ›
Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. However, a small study, published in Sports Medicine suggests that some people can exercise in the evening as long as they avoid vigorous activity for at least one hour before bedtime.
What is the ideal time at the gym? ›
Aim for 30-60 minutes per session for general fitness and health. However, if you're trying to build strength or endurance, you may need longer sessions. On the other hand, if you're short on time, even a 20-minute workout can be effective.
What is the best time of day to work out? ›
Whether working or at home, most people hit the dreaded afternoon slump around 3 p.m. A recent study of more than 90,000 people found that working out in the afternoon reduces the risk of heart disease or early death more than physical activity in either the morning or afternoon.
What is the best time to go to the gym to build muscle? ›
Moreover, muscular strength and power are at their peak here. Research suggests anytime between 2:30 pm - 8:30 pm is the best for training, assuming your sleep-wake cycle is from about midnight to 8 am. For those who don't fit into the regular sleep and wake cycle, 6-7 hours after waking would be ideal.
What is the ideal workout time? ›
As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, keep off lost weight or meet specific fitness goals, you may need to exercise more. Cutting down on sitting time is important, too.
Should you eat before or after the gym? ›
Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away.
