Planet Fitness Blog

Finding time for physical activity in today's fast-paced world can be challenging. We totally get it. Juggling work, childcare, and social obligations often leaves little room for regular exercise.

That's why finding a gym that can fit your busy schedule is so important when trying to make time to work out! Flexible-hour fitness centers provide the same benefits as traditional gyms but offer the freedom to work out whenever it suits your schedule.

Joining a gym can create a lifestyle that works for you-making your needs a priority. Find a local club with flexible hours for all schedules.

The Freedom to Choose Your Schedule

Life can be undeniably hectic-with work, family, and social commitments all demanding your time. That's why choosing a gym you can visit at all hours can be a significant game-changer. 24-hour gyms provide the freedom to work fitness seamlessly into your life.

And this isn't just about having extended hours; it's about allowing you the best time to work out for your schedule and unique lifestyle. Whether you're an early riser, a night owl, or someone who prefers the middle of the day, a gym with flexible hours caters to your needs.

Best Time to Work Out: Early Birds & Night Owls

Planet Fitness knows that preferred workout times and fitness routines come in all shapes and sizes. Whether you're an early bird who likes to seize the day with a morning workout or a night owl who finds an energy peak later in the evening, our convenient-sometimes 24-hour-gym access caters to all types.

Getting active is tough enough, and the truth is that any time is a good time to work out. However, studies show that the time of day you choose to work out may affect your health differently. So, if you have flexibility in your schedule, map out your fitness goals and how your preferred workout time aligns with those goals to find the best time that works for you.

Benefits of Morning Workouts

Morning workouts offer several advantages for those who are energized by the idea of starting the day with a bang. Research suggests that stress levels are typically higher in the morning for both men and women. Getting in some cardio exercises early in the day can help shake off that stress, contributing to improved mood, healthier food choices throughout the day, and a major boost in energy levels.

Benefits of Night Workouts

On the flip side of the day, nighttime workouts have been shown to increase muscle strength, thanks to fluctuating hormone levels throughout the day. Plus, late-night sessions may come with the advantage of the gym being less crowded, providing those who appreciate a quieter environment with an ideal setting.

Muscle function also tends to peak at night, which could enhance your overall workout performance. And contrary to popular belief, night workouts might even contribute to improved sleep quality, making it a great choice for those who prefer evening exercise.

Whether you're an early riser or a night owl, PF's inclusive and accommodating environment allows members to pursue their fitness goals in whatever way possible.

Consistency Through Varied Schedules

Workout consistency is a constant challenge. But members at gyms with flexible hours have the freedom to experiment with different workout times and find the best time to work out, especially when schedules are tight.

With a varied gym schedule, you can try it all. See how evening workouts can be balanced with your job commitments, social engagements, and overall well-being. Then, explore the benefits of morning workouts. Kickstart your day with a positive tone and harness that early energy to achieve a sense of accomplishment before the sun comes up. Take notice of how your body responds to morning workouts differently than evening sessions to determine what's ultimately right for you.

Switching up workout times may also come in handy when you feel stuck in a rut. Experimenting with various workout times can keep your fitness routine exciting and help you hit your stride in an ever-evolving calendar of other commitments, ensuring that exercise becomes a lifelong habit.

Remember, it's not about when you show up-it's just about showing up!

Balancing Work, Fitness, and Social Life

Remember, fitness is not just about workouts. It's about making healthier choices in all areas of life. We get it: balancing things like work, fitness, and your social life is hard!

Here’s a few tips for finding stability:

• Start Slow: Rome wasn't built in a day, nor is a sustainable fitness routine. Avoid the temptation to force yourself into long, intense workouts if your schedule doesn't allow for it. Instead, start with manageable routines that you can incorporate consistently. Even just 30 minutes in the gym—or finding other ways to move your body throughout the day—can provide you plenty of benefits!

• Plan a Schedule: Dedicate time to working out. Carve out space for it in your schedule like you would an appointment, meeting, or event. You could even consider combining it with your social life by inviting a friend for a hike or bike ride. 

• Prioritize Relaxation: Recognize that rest is important to any balanced fitness routine. Don't push yourself to work out every single day. Overexertion leads to burnout, so relaxation must be a priority to achieve balance.

• Combine Activities: There’s no denying the efficiency of multi-tasking. Consider combining fitness in creative ways. Want to get some quality time in? Find a friend to explore an active new hobby with. Can’t wait to catch the latest episode of your favorite show? Work out while you’re watching. Love scrolling on social media for the latest trends? Find a type of workout on YouTube you’ve never tried before. 

Searching for balance is an ongoing process. You’ll be making micro-adjustments for the rest of your life. There’s no rush—just take small steps every day!

Strategic Timing & Avoiding Crowds

As you begin your fitness journey, consider what is essential for you to enjoy a positive and motivating workout experience.

When you opt for 24-hour gyms or one with flexible hours, you can make intentional choices about how you exercise. Some people thrive in the bustling energy of a crowded gym, feeling motivated by fellow fitness enthusiasts. Others feel more comfortable in a quieter setting, preferring to navigate their workout routine with fewer people around. 

Think about your preferences and what works for you. If you're motivated by the buzz of activity and the sight of others committed to their fitness goals, you might choose peak hours when the gym is alive with energy. On the other hand, if you prefer a more focused workout, selecting slower hours can provide a quieter, more private setting. With a Planet Fitness membership, you can pick the best time to visit by checking out the Crowd Meter in the PF App.

What About 24-Hour Flexibility?

While not all Planet Fitness locations offer 24-hour gym access, many provide extended hours to suit varying schedules*.  

Embarking on a fitness journey doesn't mean sacrificing your schedule or disrupting daily life. Finding a gym with flexible hours gives you the support and guidance to take your journey head-on and work fitness seamlessly into your routine. From early-morning workouts to late-night sessions, these clubs allow you to choose when and how you prioritize your health. 

Experience a fitness journey that aligns with your lifestyle and leads you to a healthier, happier you. Get started now for free on the PF App.

*Amenities and Perks are subject to availability and restrictions. See home club for details.

The roar of the crowd, the excitement on the pitch, the quest of scoring a GOOOOOOOAL! If you're a high school soccer player, you know that how thrilling matches can be.

But high school soccer requires more than just dribbling and passing skills. It's a fast paced game that demands both peak physical and mental performance.

So, how can you prepare yourself for the field?

We've got you covered with gym workouts for soccer players that are designed to level-up your training and give you the edge you need.

Hitting the gym for soccer workouts has a ton of benefits. You can build your endurance to feel faster and stronger during matches. You can improve agility for more competitive plays and pivots against your opponents. You can gain more balance in your body and soccer skills.

Ready to kick it into high gear? This guide will cover specific soccer workouts you can try at the gym to help you hit the height of your game, whether you're a seasoned player or newcomer on the pitch.

Why Soccer Players Should Work Out at the Gym

Soccer players need strength, speed, endurance, and agility to perform at their best. Of course, on-field practice is necessary for developing soccer-specific skills. Still, gym workouts give you the foundation to truly level up-strengthening and balancing your body for peak conditioning and performance.

Gym training goes hand-in-hand with on-field practice. The field is where you hone your ball control, passing, and tactical awareness, and the gym is where you build the physical strength to support those skills. For example, strengthening your leg muscles is the perfect foundation for kicking and sprinting during competition. A stable core helps with balance and injury prevention. Plus, you can boost endurance in gym workouts, so a 90-minute match doesn't zap your energy and strength.

What Types of Workouts Should You Do for High School Soccer?

So, what workouts are best for soccer players? This section breaks down for you to cover the main types of soccer exercises-strength training, endurance workouts, agility drills, and flexibility work-that should be part of any high school soccer workout.

• Strength Training is crucial for building muscle, power, and resilience. Choose exercises that target the muscles most used in soccer, like the legs and core. Sprinting and kicking are the key to the match, and strength training puts in the work just for these moves.

• Endurance Training is another essential workout since soccer requires you to put in effort over a long period of time. Heart health and endurance is a fundamental part of fitness for any athlete. It's what keeps your energy high and your heart pumping, ready for anything the competition may throw at you.

• Agility and Speed Drills are clutch for quick changes in direction, rapid sprints, and maintaining control of the ball under pressure. Improving your footwork and reaction time is the name of the game with these drills. These skills set you up to outplay your opponents, giving you an edge on the pitch.

• Flexibility and Mobility Work may not be as fast paced as the other types of training on this list, but they're important to remember! Focusing on stretching and mobility exercises in your routine keeps your body flexible with a wide range of motion. Without stretching, injuries could be more common, keeping you out of matches and training or possibly even causing long-term issues. That's why it's important to take your time and focus on the details rather than just strength alone.

Best Strength Training Exercises for Soccer Players

When it comes to strength training, focusing on the right exercises is the key to success.

Lower Body Exercises 

It’s no surprise that the lower body is really putting in the work during soccer matches. Lower-body exercises like squats, lunges, and deadlifts build strength in your quads, hamstrings, and glutes, a.k.a. the powerhouse muscles for soccer exercises. Keeping these muscles in strong shape with well-rounded exercise plans should always be a priority—right behind safety, of course.

Upper Body Exercises

Even though you don’t use your arm as much while playing soccer—no handballs here!—upper body strength is still important as part of your training. Exercises like the chest press machine, push-ups, and pull-ups might not be your favorite, but they’re a great way to develop and tone the muscles in your chest, shoulders, and back muscles. They help you maintain better posture and upper body strength, which comes in handy when it’s time for a throw-in or header.

Core Exercises

Having a strong core is the foundation of balance, coordination, and overall athletic performance. Exercises like planks, Russian twists, and medicine ball slams help to build core strength. Plus, they’ll help when you need stability and control during high-intensity movements on the field.

Agility and Speed Drills

Agility and speed drills such as ladder drills, cone drills, and plyometrics work to improve your speed and reaction time on the field. These drills help you develop the power needed for rapid sprints and directional changes, leaving your opponents in your dust during a match.

Best Endurance Training Exercises for Soccer Players

As a soccer player, endurance is your superpower. It helps you maintain high energy levels throughout the match, always ready for the next move. 

Interval Training

High-Intensity Interval Training (HIIT) has a ton of benefits because it mimics the start-and-stop nature of a real game. HIIT involves short bursts of intense activity followed by rest periods. This comes in handy as you recover quickly between sprints during a match.

Long-Distance Running

Building a rock-solid running baseline is the key to maintaining stamina throughout a match. Long-distance running at a steady pace not only improves your fitness, but allows you to maintain energy and focus from kickoff to the final whistle. This endurance will help you stay sharp and responsive even in the closing minutes of a match when fatigue really starts to set in.

Circuit Training

Circuit training is another powerful workout to incorporate into your routine. This method combines strength exercises with short cardio bursts, exercising multiple muscle groups while keeping your heart rate elevated. By focusing on your overall fitness, it makes you a more resilient, balanced, and versatile player on the field.

Building A High School Soccer Workout Routine

To get the most out of your training, it’s important to structure your soccer workouts in a balanced way. A well-rounded weekly routine might include three days focused on strength training to build muscle and power, two days dedicated to improving endurance with HIIT, distance running, or circuit training, and two days incorporating agility and speed drills to enhance quickness and reaction time.

But don’t forget recovery and rest days. This allows your muscles to recover and prevent injuries. Use these days for low-impact, low-intensity activities like light jogging, swimming, or yoga to stay active while giving your body a chance to heal and rebuild.

Scheduling is always super important for soccer players—you have to adjust your training intensity and focus depending on the time of year. For example, during the off-season, prioritize building strength and addressing weaknesses. When the season starts to approach, focus on your soccer-specific skills, but don't lose what you worked for in the off-season. Finally, when the season starts, take your match schedule into consideration with your training plan. Maintaining your strength is what will give you that edge in play, but it’s important to prevent burnout, making sure that you’re at the right place at the right time during the season.

Joining a gym like Planet Fitness offers access to a wide range of equipment, classes, and expert guidance. With a membership, you can tailor your workouts to your specific needs and stay motivated with the help of a supportive community. If you can’t make it to the gym, the FREE PF App—which you can use with and without a membership—has tons of on-demand workout videos and guides.

Recovery and Injury Prevention

While training is essential for improving performance, it’s equally important to focus on your recovery to prevent injury. Soccer is a physically demanding sport, and without proper recovery, you risk overtraining and potential injuries that could sideline you for a few days—or even longer.

Planning for low-impact activities like jogging, swimming, and even yoga can be a great recovery option. And who knows, you may even pick up a new hobby while you’re at it!

Regular stretching, like foam rolling or mobility workouts, are absolutely necessary as part of your routine to fight against the lactic acid build-up, a.k.a. the reason you may feel sore. Strengthening your support muscles and maintaining your flexibility will keep you at the top of your game, never behind.

Don’t forget: whenever you’re starting a new workout plan, it’s important to talk to a trainer, coach, or healthcare professional about the best approach for you.

Going for the Goal

Incorporating gym workouts for soccer players into your training routine can help you build the strong foundation needed to excel on the field. From strength and endurance to agility and flexibility, a well-rounded gym program will always keep you a step ahead of your opponents. 

Joining a gym like Planet Fitness can provide the support you need to stay motivated and achieve your gooooooooals. Start building your routine with us and push past your limits, or get started for free on the PF App today!

Functional fitness training has gained popularity because of its emphasis on real-life movement patterns and overall physical benefits. What’s not to love about functional workouts that help you focus on improving strength, flexibility, balance, and coordination through exercises that mimic daily activities?

Unlike traditional weightlifting routines that isolate specific muscle groups, functional fitness workouts focus on improving mobility and stability while targeting muscles that are often overlooked or underused.

This article will highlight different functional workouts to explore, why incorporating functional strength training into your fitness routine makes sense, and twelve types of functional fitness exercises to get you started.

Looking to head to the gym to try out functional fitness training for yourself? Find a Planet Fitness location near you today!

Types of Functional Workouts to Try

Before we explore specific functional fitness exercises further, let’s break down functional workouts into a few categories.

• Bodyweight Exercises: These exercises rely solely on your body weight and can be modified to suit different fitness levels and effectively work multiple muscle groups simultaneously, improving functional strength and endurance.

• Functional Training Equipment: Utilize functional training equipment like resistance bands, medicine balls, stability balls, suspension trainers, and kettlebells. These tools add variety and challenge to your workouts, enabling you to target specific muscle groups while improving stability, coordination, and functional movement patterns.

• Circuit Training: Design circuit-style workouts incorporating strength, cardio, and agility exercises. Circuits involve performing a series of exercises with minimal rest in between, providing a well-rounded functional workout that improves cardiovascular fitness, muscular strength, and functional capacity.

• High-Intensity Interval Training (HIIT): Don’t be intimidated by high-intensity training! HIIT workouts combine short bursts of intense exercises with brief recovery periods. Incorporating functional movements into HIIT routines helps build strength and endurance while improving abilities required for sprinting, jumping, and rapid change of direction.

Functional exercises don’t typically involve gym machines, although there may be opportunities to incorporate fitness equipment. For example, functional fitness workouts may require hand weights, but you won’t need access to a treadmill or elliptical machine to enjoy all the benefits functional training has to offer.

4 Reasons Why Functional Strength Training Makes Sense

If you’re not yet convinced you should try functional strength workouts, consider these additional ways functional fitness adds value to everyday life.

• Real-life Application: Functional fitness training prepares you for the demands of everyday life. Functional strength training enhances your overall functional capacity and quality of life, improving your ability to perform daily activities like lifting, carrying, and reaching.

• Improved Functional Performance: Functional fitness training enhances your ability to easily perform specific movements and tasks. Whether climbing stairs or participating in sports, functional strength training improves your performance by building strength, power, and coordination.

• Injury Rehabilitation: Functional fitness exercises can be designed to aid in injury rehabilitation. After an injury or surgery, they help restore movement patterns, strengthen weakened muscles, and improve overall functional capacity. Remember, it’s important to consult your healthcare provider for personalized advice and guidance when recovering from an injury.

• Enhanced Core Strength and Posture: Functional exercises significantly engage the core muscles, leading to improved core strength and stability. Strong core muscles support good posture and contribute to better balance and spinal alignment. Functional strength training improves body mechanics and promotes overall postural health.

12 Types of Functional Training Exercises to Try

When putting together a functional workout routine, balance leg, arm, and core-focused exercises. Our 12-exercise collection has a few options for each, so you’ll have no trouble creating a functional fitness routine that works for you. To get the most out of your workout, focus on moving slowly and maintaining proper form.

Leg-Focused Exercises

1. Squats. Start by standing with feet shoulder-width apart and toes forward. Keeping the back straight and engaging core muscles, bending at the knees and hips, and keeping weight in the heels. Lower yourself until your thighs are parallel to the ground, then push back up through your heels to return to the starting position. Keep your knees aligned with your toes and avoid letting them collapse inward. With practice, you can add weight with hand weights or a barbell. Squats are beneficial for building strength in the legs, glutes, and core muscles and improving balance and stability.

2. Lunges. Lunges are a great exercise for building lower body strength and improving balance. To do them, stand with feet hip-width apart and hands on hips. Step one foot forward and bend both knees to create a 90-degree angle while moving your center of gravity forward towards your front foot. Push through your front heel to stand back up and repeat on the other side. Hold weights in each hand or add a jump at the top of the movement to make lunges more challenging.

3. Deadlifts. Deadlifts are great for building overall strength and targeting lower body muscles. Stand with feet shoulder-width apart with dumbbells in front of you. Bend down and dumbbells with an overhand grip. Lift the weights and lower them back toward the ground. Repeat this movement for several reps, focusing on engaging your glutes and hamstrings. To increase the intensity, add more weight or perform single-leg deadlifts.

4. Step-ups. Find a sturdy, elevated platform like a bench or step that is around knee height or slightly higher. Stand about one foot in front of the platform with your feet shoulder-width apart. Lift your right foot and place it firmly on the platform, pushing up through your heel to drive your body up onto the platform. Extend your right knee and hip as you lift your left foot into the air, or lift your left knee for added difficulty. While maintaining control and balance, pause briefly before slowly lowering yourself back down to the floor. Repeat the exercise 10-15 times, then alternate legs. To add a challenge, you can complete a weighted step-up with hand weights or dumbbells.

Core-Centered Exercises

5. Planks. Planks and side planks are great for building core strength and stability. To perform a plank, start by getting into a push-up position with arms straight and hands shoulder-width apart. To make the exercise more challenging, try a side plank. Keep breathing throughout the exercise and avoid letting your hips sag or lift too high. With consistent practice, planks and side planks can help improve posture, reduce back pain, and increase overall strength and endurance in the core muscles.

6. Crunches. Crunches are a classic exercise for toning and strengthening the abdominal muscles. To perform a proper crunch, lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head, but avoid pulling on your neck. Engage your core muscles and lift your head, neck, and shoulders off the ground while exhaling. Repeat for several reps, but take breaks if necessary. Variations such as bicycle or reverse crunches can be added for added challenges. Incorporating regular crunches into your fitness routine can help improve core strength and overall physical performance.

7. Glute Bridges. Glute bridges are an effective way to target and strengthen your core, legs, and glutes. Start by lying on your back with your knees bent and feet flat on the ground, hip-width apart. Engage your core by gently drawing your belly button toward your spine. Press through your heels and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Slowly lower your hips back down to the starting position, maintaining control of your core throughout the movement. Repeat, aiming for 10-15 reps to start, then gradually increase as you get stronger.

Arm-Focused Exercises

8. Tricep Dips. Tricep dips are an exercise that can be done anywhere with a sturdy surface. Start by sitting on the edge of a bench or chair with your hands shoulder-width apart. Slide your hips off the edge and bend your elbows to lower yourself. Push yourself back up to the starting position, using your triceps to lift your body weight. Repeat for several reps, aiming for three sets of 10–12 reps each.

9. Bicep Curls. Bicep curls are a classic exercise for building strength and definition in your arms. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Keep your elbows close to your sides and slowly lift the weights towards your shoulders, contracting your biceps at the top of the movement. Lower the weights back down to the starting position and repeat for several reps, aiming for three sets of 10–12 reps each. For an added challenge, try alternating curls or using a heavier weight as you build strength over time.

10. Shrugs. Shrugs are a great way to target the upper trapezius muscles and improve posture. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Lift your shoulders towards your ears, hold for a second, then slowly lower back down. Aim for three sets of 10–12 reps each. For an added challenge, try using a heavier weight or holding the shrug at the top for a few seconds before lowering it back down.

11. Overhead Presses. Overhead presses are great for building upper body strength and improving posture. Start by standing with feet shoulder-width apart and holding a barbell or dumbbell at shoulder height. Engage your core, press the weight above your head, then slowly lower it back to shoulder height. Aim for three sets of 8–10 reps each, gradually increasing the weight as you progress.

12. Farmer’s Carry. The Farmer's Carry is an exercise that involves standing with feet hip-width apart and holding a heavy weight in each hand. It is great for building grip strength, improving posture, and enhancing body stability. With practice, you may increase weight to continue challenging yourself.

Functional fitness training offers a holistic approach to strength training by focusing on mobility, stabilization, flexibility, and often missed muscle groups. By incorporating exercises that mimic real-life movements, functional fitness training enhances overall functional capacity, improves daily activities and sports performance, and reduces the risk of injuries. Whether you're an athlete, a fitness enthusiast, or simply looking to improve your everyday functionality, embracing functional strength training can benefit your fitness journey and enhance your quality of life. Get started now for free on the PF App.