Quietest days of the week to go to the gym: On all weekday mornings it is not as busy as the highest point in the evening, but still a peak time is between 9am and 10am. Quietest hours to use the gym on any day of the week: Between 9pm and 5am. Quietest times during the weekday daytime to visit: Between 1pm and 4pm.
Yes, working out at 9 or 10 PM is generally fine, but it depends on your personal schedule and how your body responds to exercise at that time. Here are some factors to consider: Sleep Quality: For some people, exercising too close to bedtime can interfere with sleep.
Yes, it's perfectly fine. Don't worry about it at all. People work out at all times of the day and night. As long as you feel good enough to work out, you're good to go!
Why is late-night training good for you? Research has shown that some people can last up to 20% longer when exercising in the evenings and at a higher intensity, meaning that you'll likely find more energy for cardio and strength training in the nighttime hours, rather than first thing in the morning.
Late Morning (9:00 AM – 11:00 AM): After the early morning rush, most people are at work or school, making this a quieter period. Afternoon Early (1:00 PM – 4:00 PM): After lunch and before the after-work crowd, commercial gyms are generally the least busy during these hours.
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! Naturally, a super early session isn't for everyone… Night owls, don't panic, there are plenty of alternative times for you to get your sweat on!
Evening Peak (5 PM - 9 PM)
This is the prime time for most gym-goers, especially those who work traditional office hours. The gym typically remains busy until about 9 PM, as many people finish their workday and head straight to the gym.
However, you must allow time lag between exercise and bathing. The most important thing you can do after a workout is to cool down to get your heart rate and body temperature back to normal. After cooling down for at least 20 minutes, then you can decide to take a shower.
Even while it's not for everyone, late-night exercise can be great for people who want to keep up with their fitness goals despite having daytime obligations. Exercising at night can be a useful strategy for releasing any stress you had during the day that has built up in your body.
The weekend is generally quieter, but the busiest times are between 8am and 11am. Quietest days of the week to go to the gym: On all weekday mornings it is not as busy as the highest point in the evening, but still a peak time is between 9am and 10am.
A separate study, published earlier in 2024 in Diabetes Care, found heart-pumping exercise in the evening — between 6 p.m. and midnight — was associated with the lowest risk of mortality and cardiovascular disease for people with obesity.
Aerobic exercise causes the body to release endorphins.
These chemicals can create a level of activity in the brain that keeps some people awake. These individuals should exercise at least 1 to 2 hours before going to bed, giving endorphin levels time to wash out and “the brain time to wind down,” she says.
The least busy times to go to the gym are very early in the morning or late at night. If you're looking to avoid crowds and have access to all the equipment, these times are your best bet.
If you're wondering about weight gain from sleeping post-exercise, rest assured that sleep is a crucial part of recovery and does not directly lead to weight gain. Getting adequate sleep is essential to a healthy lifestyle and can contribute to overall well-being, including weight management.
If you run too hard too close to bedtime, you'll raise your heart rate, body temperature, and make it hard to fall asleep, Harris says. “Try to finish up a couple of hours before bedtime to give your body time to cool down and relax for better sleep,” she suggests.
Eat after you exercise
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.
If you drink chilled water, there is a temperature mismatch that takes a toll on your digestive health. Your body also finds it difficult to absorb cold water after a workout. Drinking chilled water right after a workout may lead to chronic stomach pain as extremely cold water shocks your body.
"Some people need to shower once or twice a day after working up a sweat, while others who aren't as active may only need to shower several times a week," adds Green.
It isn't necessarily bad to work out at night, as long as it feels good to you and you follow the tips above. If it's most convenient for you to exercise in the evenings and you don't think it's tampering with your sleep, there's no reason to adjust when you exercise, Dr. Holliday-Bell says.
Hence, you should seriously consider enrolling them in dance, gymnastics, football, badminton, martial arts or any other sports class. As far as joining a gym is considered, the ideal age is 17-18 years as their body becomes mature to lift weights and do powerlifting, bodybuilding and high resistance training.
Weekends are more popular in some places than others, although the consensus seems to be that Saturday evenings and first thing Sunday mornings appear to be quieter. Some people have said, however, that Sundays are always quiet in their gyms.
A new study offers clues that could help maximize your efforts. Exercising between 7 a.m. and 9 a.m. has been associated with having a lower waist circumference and body mass index than people who work out during midday or evening, according to a study published Tuesday in the journal Obesity.
Some might think that the weekends are the busier time to visit the gym when many people have more free time, but looking at this data, it seems the opposite is true, and Saturday and Sunday are on the quieter side. Monday and Tuesday are consistently the busiest days of the week year after year.