The 6 PM hour sees the greatest overall percentage of activity, representing more than 8% of all workouts. There's also high levels of exercise activity in the hours both before and after those two peaks, with about 41% of all workouts happening either between 7 AM and 9 AM or 5 PM and 7 PM.
Busiest Times at the Gym and What to Do? According to IBISWorld, 5 PM to 8 PM accounts for 60% of gym attendance during weekdays. Gym owners can schedule more staff via their gym staff management software during these times to assist members and ensure a smooth experience.
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.
The best time to go to the gym for exercise to gain weight and muscle mass is in the morning. Working out first thing in the morning can help you maximize your energy levels throughout the day, which will help you push yourself harder during your workout.
The 3 3 3 exercise routine is a structured workout plan designed to improve strength and endurance through its unique approach of repetition and sets. This method focuses on performing exercises in sets of three, with each set consisting of three different workouts, repeated three times.
The 30-60-90 interval training workout consists of three sets with three intervals. The first set includes three intervals of 30 seconds, followed by three intervals of 60 seconds and three intervals of 90 seconds. After each interval, rest for the length of the interval.
For most normal people, yes, three hours a week is fine—but that all depends on what your goals are. "Three hours a week of exercise is sufficient if your goal is to keep moving and maintain one's physical state," Jenny Liebl, CPT, and senior content director at the International Sports Sciences Association, tells us.
As your body temperature increases throughout the day, your muscle function, strength, and endurance become optimized for performance. This means that your workout in the evening may be more efficient and effective. Additionally, oxygen uptake kinetics are faster in the evening.
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.
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.
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.
18–34 years: This group represents the largest share of gym-goers, accounting for approximately 60% of memberships.
Based on recent data, gyms are generally least busy during late-night hours and early mornings, specifically between 12 AM and 5 AM. Monday mornings are notably quieter compared to other times of the week.
If weekends aren't an option for you, then these times indicate when the busiest periods are through the weekdays: 7am-9am - The gym will be bustling with those who are getting in their workouts before they start work for the day.
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.
Choose something that includes carbohydrates: this could be a banana, or low-fat natural yogurt, crackers with low-fat soft cheese, a smoothie or a glass of low-fat milk. Avoid foods high in fat or fibre, as they take longer to digest and may cause stomach discomfort during exercise.
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.
Generally, gyms are: Gyms are generally busiest between 7:00 AM and 10:00 AM and 3:00 PM to 8:00 PM. Weekends are also a busy time, particularly Saturday mornings.
Unfortunately, there's no concrete answer to that question. For most people, the answer is… less. If you're training six or seven times per week but you're not training for a specific sport, event or competition, chances are you're overtraining.
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.
Over-exercising is when we do more exercise than our body can handle. This can include doing too much exercise or exercising in an unsafe way, or not eating enough food alongside exercising. Over-exercising is different for different people. One person might feel ok doing a certain amount of exercise.