Which Time Is Best For Gym?

Dr. Roya Jafari-Hassad

March 14, 2023

As a coach, one of the most common questions I hear is: What’s the best time to Gym? This question is problematic because it depends on many factors, including your preference and physiology. Most experts agree that the morning is best for exercising, as this is when your body’s internal schedule and circadian rhythms are optimum.


When it comes to getting in a workout, we often hear that the optimal time is first thing in the morning. However, that’s an overstatement. It’s not necessarily the best time for most people to train; it is up to your tenacity.

It can be challenging to get in a workout when you’re already juggling a busy schedule, but it’s possible. The key is to set up your day to make it easier for you to stick with your fitness routine.

Morning exercise can help improve sleep quality and curb hunger later in the day. It’s also been found that exercising first thing in the morning can have a positive impact on your mood.


Finding the perfect time to fit exercise into your schedule can be hard amid the chaos of our hectic lives. While morning workouts are often recommended for people who work a 9-to-5 job and can’t find time during the day, evening or afternoon sessions have some proven benefits, too.

Afternoon workouts boost energy levels, enabling you to get more out of each session. They may also help you avoid the fatigue that sometimes sets in at the end of the day, according to a study published in the Journal of Physiology.

However, if you work an office-based job, hitting the gym later in the afternoon can be challenging, as you’ll need to take a proper lunch break and have time to recover from your day before training.

Ultimately, your “best” time to work out depends on your goals and physiology. But regardless of which time you choose, make sure to get plenty of sleep.


Evening workouts have many benefits and can be the perfect way to unwind after a long day. This is because evening exercise helps you de-stress and boost endorphins, leaving you with a positive mindset for your bedtime routine.

Also, people with hectic lifestyles often need more morning exercise time because they’re busy with work, school, and family commitments. Working out in the evening can give you a chance to exercise for extended periods.

When you’re exercising in the evening, you can be sure that the gym will remain uncrowded, and you can get access to all the equipment you want without a hassle.

Exercising in the evening can also help you to replace unhealthy habits, like snacking or drinking. Once you’ve switched to exercise in the evening, you might not miss these old habits at all.


Trying to fit in a workout during the week can be challenging, primarily if you work full-time and always rush from one thing to the next.

But if you can cram it in on the weekends, it could be beneficial for your health, a recent study suggests. According to research from Harvard University, those who only exercised twice a week — also known as “weekend warriors” — were significantly less likely to die early than those who spread their exercise over more sessions during the week.

Gyms are quieter and more empty on the weekend than during the week. This is when most people take a day off from working out, attending church, or relaxing at home.