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!
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.
In most cases, they are as good as afternoon/evening workouts. And certainly better than no exercise at all! There are some situations in which a later workout might be better for you. But if you have time to warm up and exercising in the morning is your way to stay consistent – go for it.
Quietest times during weekday mornings to visit the gym: Between 4am and 6am. For the shift workers: Busiest times of the day to visit the gym: Between 5pm and 7pm Monday to Thursday. The weekend is generally quieter, but the busiest times are between 8am and 11am.
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.
Overall, the experts agree: Exercising in the morning is the best time of day to work out for logistical, effective and health reasons. When it comes to weight loss, a 2023 study published in the journal Obesity found exercising between 7 a.m. and 9 a.m. could help.
Lunchtime: Some people like to take a break from work and hit the gym during lunch, so expect crowds between 12 p.m. and 2 p.m. After work: This is the most popular time to hit the gym, so expect crowds between 5 p.m. and 7 p.m.
DEK: Typically speaking, there are two main times of the year in which the fitness industry experiences slower months: the family-centered holiday season in November through December and the peak of summer in June and July.
Sunday: Often a day for rest, religious observances, or staying in to prepare for the workweek ahead, Sundays typically see lower gym attendance. This makes it a great day to enjoy a more peaceful workout experience with minimal crowd.
According to Fitbit data, gyms are less busy between 5-6 and 7-8 a.m. Once you fit in that morning workout, you'll feel accomplished and ready to tackle the day.
Is 4 days of rest too much? Honestly? It depends on what your goal is. If, say, you're working on building strength and you're lifting heavy three times per week, four days of rest from gym workouts may help you approach each session feeling as recovered and refreshed as you can.
According to the data, there's no need to spend hours in the gym every single day if you want to build muscle. For many weightlifters, two to three 30-45 minute sessions is plenty.
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.
Convenience for members
Some people do so because they want to avoid large crowds during the busier daytime or afternoon hours while others simply prefer that time of day regardless of crowd size. Members will also greatly appreciate the convenience of a new 24-hour gym if there isn't already one in their neighborhood.
Based on recent data, gyms are generally least busy during late-night hours and early mornings, specifically between 12 AM and 5 AM.
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.
Early morning is often said to be the best time to workout
Early morning exercise can boost metabolism, enhancing calorie burn throughout the day. Studies suggest that morning exercisers tend to have better adherence to their routines, partly due to fewer distractions and schedule conflicts.
According to these recommendations, beginner exercisers should work up to three to four 40-minute gym sessions per week. If that doesn't seem realistic, remember, completing a 15-minute workout is better than skipping a 40-minute workout entirely.
As a baseline, the Physical Activity Guidelines for Americans recommends that all adults receive 150 minutes of aerobic activity each week. This could be: 7 days per week, 20–25 minutes per workout. 6 days per week, 25 minutes per workout.