Best Time to Go to The Gym – When No One’s There to Avoid the Crowd

Best Time to Go to The Gym

Alright, my fellow introverted iron-pumpers, those of us who’d rather bench press a Buick than make eye contact at the gym, or just enjoy the zen-like tranquility of a solo sweat session, let’s tackle the million-dollar question: when’s the best time to train?

Now, you got your “Morning Warriors.” These early birds are up at the crack of dawn, pumping iron before the sun’s even had its first cup of coffee. They swear by it, saying it’s the best way to kickstart the day, get the blood pumping, and feel like a million bucks before the rest of the world’s even hit snooze.

On the flip side, you got your “Night Owls.” They say, “Nah, bro, save the heavy lifting for after work.” They argue that you don’t want to be dragging your ass through the workday, feeling like you’ve already run a marathon before your first coffee break.

Then there’s the “Lunch Break Lifters.” These social butterflies somehow manage to have a life outside the gym (weird, right?) and claim that a midday workout is the way to go. It “splits your day in half,” they say, and gives you a chance to flex and socialize at the same time.

But what does science have to say about all this? And how can we strike a balance between getting swole and avoiding the crowd? Let’s dive in, bros.

best time to do the gym


What is the best time to do the gym?

Alright, my fellow gym hermits, let’s dive into the nitty-gritty: when’s the prime time to hit the iron temple?

Take it from Ashley Linh, a 30-year-old doc from Bensaleam, PA. This superwoman was up and at ’em at 4 AM, pumping iron before most of us even start dreaming. Then she’d power through a 12-hour shift like it was nothing.

Sounds like a Herculean task, right? Well, it was, for the first three months. But with her hubby playing the support role, prepping her pre-workout, protein shakes, and lunch, she found the time. Now, it’s just another part of her day. And the results? Let’s just say she’s crushing it in the health game and her body transformation is nothing short of jaw-dropping.

But here’s the kicker, my friends: there’s no one-size-fits-all answer to the best gym time. It’s like trying to find the perfect protein shake – it depends on your taste, bro.

You gotta factor in a bunch of stuff: your sleep and wake cycles (those pesky circadian rhythms), personal preferences, work schedules, and even your own body’s quirks. So, let’s break it down, shall we?

Is It Better To Exercise In the morning or at night?

best time to go to gym

Alright, so you’re probably still wondering, “Should I be crushing my workout in the AM or PM?” Well, one thing’s for sure, the primo time to hit the gym is right before  your biggest meal of the day.

Why’s that, you ask? Well, when you’re pumping iron, you’re priming your muscles to soak up all the sweet, sweet sugar from your grub.

The Best Time to Go to The Gym is When No One is There

But let’s cut to the chase, my fellow iron enthusiasts. The golden time to hit the gym? When it’s as empty as a protein tub after a heavy leg day. We’re talking off-peak hours, baby.

So, what’s this “off-peak” time I’m talking about? Picture this: it’s a couple of hours before or after the typical 9-to-5 grind. Each gym’s got its own rhythm, so you’ll need to scope that out. But trust me, it’s worth it, especially if you’re looking to dodge that pesky social anxiety.

With fewer folks around, you won’t have to wrestle the “Big Guys” for the squat rack or wait in line for the bench press. Plus, you can sidestep those gym stereotypes that seem to come out of the woodwork when the place is packed.

Avoid Peak-Time of gym

But what about the gym’s rush hour, you ask? Ever found yourself in a sea of sweaty bodies, trying to snag a treadmill, elliptical, or weight machine? Ever been stuck at the end of a row, surrounded by folks, some jamming out with earbuds, others trying to chit-chat while you’re just trying to focus on your reps? Welcome to the gym’s peak time, my friend. It’s like a mosh pit, but with more protein shakes.

This can either be a total buzzkill or a source of motivation, depending on how well you can ride the wave. But if you’re like me and prefer a little peace and quiet with your pump, you’ll want to steer clear.

Different timing for not going to the gym

But let’s not forget that different times come with different vibes, and your decision to hit the gym or not can depend on these.

Sure, it’s cool to jog from 4:00 AM to 6:00 AM, or to hit the iron temple around 5 and peace out by 7. But remember, your body’s got its own internal clock – the circadian rhythm I mentioned earlier. This affects your blood pressure, body temperature, hormone levels, and heart rate.

You might be thinking, “Bro, you’re pulling my leg.” But hear me out. A lot of research supports the idea that the morning is the prime time for a workout. If we all followed this advice, the gym would be as packed as a protein shake from 6 AM to 9 AM.

And let’s not forget the evening rush, from 6 PM to 9 PM. These are the times you might want to avoid if you’re not into the whole social scene at the gym. So, plan your workout either before or after these peak hours.

best time to go to gym

Avoiding Some Days And Time

Alright, let’s talk strategy, my fellow gym-goers. Dodging certain days and times can make your gym experience as smooth as a perfectly blended protein shake. Let me paint a picture for you.

Last Sunday afternoon, I got hit with a serious urge to pump some iron. My gym’s open 24/7, so I thought, “Why not?” When I walked in, it was like a ghost town. No one was lifting, benching, or running. The only soundtrack was the soft hum of a lone treadmill. It was exactly what I needed. So, I penciled in Sunday afternoons into my workout schedule.

Here’s the secret : think like the crowd, but don’t follow it. Most folks hit the gym on Mondays, Wednesdays, and Fridays or Saturdays. These are the days you want to avoid. Start your routine on Sunday, then hit it again on Tuesday and Thursday. And Saturday mornings or afternoons? Forget about it. Even the gym rats know that’s when the place is swarming.

But before you dive in, get to know your gym. After you sign up, follow the schedule for a week, notice the patterns, the ebb and flow of the crowd. Then, the next week, carve out your own schedule. And don’t forget to factor in your work schedule.

Remember, there are times when you can skip the gym because you’re already active. Maybe you went for a hike, a long bike ride, or a yoga class. That counts, bro. You don’t have to be lifting weights or running on a treadmill to build strength and endurance. Any movement is good movement.

So, if you’re not into the idea of inhaling someone else’s sweat, get to know the rhythm of your gym. It’ll make your workout experience a whole lot better.

Location of Gym

Alright, let’s talk location, my fellow gym-goers. There’s a whole universe of gyms out there, from ladies-only spots like Curves to powerlifting havens for the heavy hitters. The location of your gym is key to crafting a workout routine that sticks.

Take it from Jurgensen Delhi: “The closest gym to me is an hour drive from my home. And I don’t have a car. Most times, the thought of busing it to the gym keeps me glued to my bed in the morning.” So, pick a place that’s close to your crib or your workplace.

And let’s not forget about the vibe. Avoid gyms with low ceilings and no natural light. A gym with high ceilings and plenty of sunlight can make your workout feel less like a chore and more like a treat. Plus, those high-end machines need their space.

gym time

The 24-hour gym

Now, let’s talk about the 24-hour gym. As gym enthusiast Lauren Mass puts it: “I head to the 24-hour fitness gym when everyone else doesn’t, between 8 pm to 10 pm. This post-midnight style of workout has been beneficial, and it turns out that a good 40 percent of the personal gym trainers train themselves at this time. I learn good routines and methods.”

A 24-hour gym gives you the flexibility to work out whenever you want. Plus, knowing that your gym membership is always “open” can be a powerful motivator. No more excuses.

Morning Time

There’s something special about starting your day with a workout. The gym is quiet, the world is still waking up, and you get to start your day feeling energized and accomplished.

Morning Time in gym

Lunch Time

For the busy bees, lunchtime might be the only chance to squeeze in a workout. Some gyms even offer food and juice bars, so you can refuel post-workout. Plus, having a limited time can make your workout more focused and efficient.


Afternoon workouts can help balance energy loss. Just make sure not to hit the gym immediately after lunch, as your body will be busy digesting food. Working out in the afternoon can also boost your metabolic rate, which can help with weight loss or muscle gain.

night gym

Evening Time

Evening workouts come with their own perks. You might feel less hungry afterward, and you could even sleep better. Plus, evening workouts can help reduce stress, contrary to popular belief.

Class Schedule

Let’s talk about class schedules. These can be a killer source of motivation. If you’re cool with working out in a group, gyms often offer classes that could be right up your alley. Yoga, spin, Zumba – you name it. Just make sure these classes don’t clash with your personal goals and routines.

Talk To Staff

Don’t forget to chat up the staff. They’re there to help you out, and that’s part of what your gym membership fee is for.

If your personal trainer is on the gym staff, even better. You’ll be looking forward to each session like it’s cheat day.

Dealing with a crowded gym

Now, let’s tackle the elephant in the room: dealing with a crowded gym. Here are a few tips:

  • Mark your territory. If you see an open machine, snag it or toss your towel over it to claim it. It’s like the wild west, but with more sweatbands.
  • Have a backup plan. If the bench is being hogged by a “Big Guy,” switch to dumbbells. Flexibility is key.
  • Get strategic with your workout. You can mimic the effect of a barbell with a pair of 15-pound dumbbells. It’s all about making the most of what’s available.


best time to go to gym

Why gyms are crowded in January

Well, it’s the start of a new year, and everyone’s pumped to kick off their fitness goals. No more junk food, only healthy carbs, and a solid workout routine. But by the time February rolls around, the crowd starts to thin out. Why? Well, people:

  • Set workout goals for the new year.
  • Are still riding the motivation wave to achieve them.
  • Want to join the fitness trend, even if they don’t have a clear goal.

Those in the third group are usually the first to bail on the gym.

Why are gyms busy on Sundays?

You might think Sundays would be quiet, with most folks at church or chilling at home. But sometimes, gyms can get busy on Sundays, especially in the morning and evening.

Why? Well, Sunday marks the end of one week and the start of a new one. There’s a “fresh start” vibe that a lot of people want to tap into.

Verdict Line

Finding your gym sweet spot is all about tuning into your body and schedule. Whether you’re an early bird or a night owl, it’s about what works for you.

Location matters, so pick a gym that’s convenient and fits your vibe. Consider 24-hour gyms for flexibility and class schedules for motivation. Even in a crowded gym, with the right strategies, you can make your workout count.

Remember, the key is consistency and movement, no matter when or where.


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