How to Workout After Work: A Guide for the Busy and Tired

It's estimated that the average American will work 90,000 hours throughout their lifetime. That’s right. NINETY. THOUSAND. HOURS.

And on top of that, after working so hard day in and day out, many of us come home tired and drained. Plus, we have other obligations like family, relationships, maybe pets, and more. 

So, how do we find the motivation—and time—to exercise?

While it’s not always easy, it is possible to establish a regular workout cadence after you clock out of work. And there are many benefits to doing so! This article will explore the benefits of working out after work, how to motivate yourself to stick to an after-work workout plan, and some strategies to keep you on track. 

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The Benefits of Working Out After Work

The benefits of working out after work are similar to all of the amazing benefits of working out in general—better mental health, reduced risk of disease, and tons of other physical and mental advantages that science corroborates. 

But working out after work has a few specific benefits that don’t apply to all workouts: 

• Your brain will thank you. After a long day at work, the brain is usually ready to check out, which is not bad news for the body. The brain enjoys a ton of benefits from working out, even if it is tired, and takes a back seat to the action. When working out, the brain starts pumping out all those delicious feel-good hormones like dopamine and serotonin. So, by the time you reach your cool-down, your whole self—body and brain—are feeling top-notch.
• It offers a buffer. Most of us need separation from work and home lives, and working out between them provides an excellent transition. Taking time to wind down—and power up—between work and home allows you the mental space not to bring work home so that you can be fully present in your evening activities. 
• You will sleep better. Studies show that regular physical activity helps regulate sleeping patterns. When you tire out your body and your brain through working and moving hard, your whole health is positively impacted. 

Working out after work not only boosts your physical health but also gives your brain the relaxation and rejuvenation it deserves. It's a valuable buffer that enhances your overall well-being.

How to Get Motivated to Hit the Gym After Work

We totally get it—it can be challenging to find the motivation to work out after a long day, but a few simple strategies can make it more manageable and a little less overwhelming!

• Put it in your calendar. Important events like meetings and kids’ after-school activities are on the calendar—working out should be, too. Scheduling things signals to your brain that it’s important and helps you commit to yourself. 
• Plan ahead of time. Don’t wait until the last minute, forget something, then give it all up. Set yourself up for success by packing your gym bag the night before, and changing into workout clothes before leaving the office. Make it easy to transition straight from the office to the gym. 
• Leave work at work. Try to mentally leave work at work so it doesn’t follow you home. The gym provides an excellent transition time for this, so if you have trouble leaving work where it belongs, visiting the gym afterward can be just the ticket. 
• Don’t go home! Once you’re home, getting back out of the house is nearly impossible, especially for something as “boring” as working out. Take yourself straight to the gym after work, and once you’re there, you’ll probably, at the very least, hop on a treadmill or bike for a few minutes. 

Of course, since many Americans work from home these days, the line between home and the office is blurrier than ever. But that’s not an excuse to skip your workout! Planet Fitness has the ultimate solution: Our “No Time to Workout” Series, an after-work workout plan you can do anywhere in just 20 minutes, with no equipment necessary. It’s a natural fit to take you from work into relaxed evening mode. 

A Few Favorite Exercises to Wind Down After Work 

Your mind may have been working hard all day, but most Americans work sedentary jobs, so your body needs to move after a hard day’s work. Unfortunately, having a tired mind can make you *think* your body is also exhausted. 

That’s why it’s a good idea to start slow. Let yourself “get away with” short workouts after work, especially when building a new habit. Because short workouts are still highly beneficial to the body. 

There’s no better way to start slow than with these simple favorites: 

• Easy Stretches. Try a few slow stretches to warm your body up after a day in front of the computer. Child’s pose, forward bends, and gentle side stretches are excellent for opening up the body after a long day. 
• Brisk Walk. Whether around the block, if the weather’s nice, or on a treadmill, walking at a faster-than-average pace gets the body moving and allows the brain to quiet down, even if it’s only 10-15 minutes. 
• Strength Training. Once you’re warmed up and already at the gym, you may as well indulge your body in a few strengthening exercises. Try out some beginner functional fitness exercises. If you’re at home, practice planking or wall sits. Bonus: you can even squeeze these in during commercial breaks of your favorite TV shows! 
• Cool Down. No matter how long or short your workout, your body needs a cool down to alert your brain that you’re wrapping up the activity. You may bookend the exercise with a few more stretches or try a yoga pose like “Legs-up-the-wall” to infuse some energy into the final part of your day.  

Remember, your fitness journey is a marathon, not a sprint. Start with manageable exercises, and gradually build up your routine.

FAQ: When to Work Out

If you're wondering when the best time to workout is—before or after work—consider your personal preferences and schedule. There's no one-size-fits-all answer, and the best time is the one that suits you.

Should I Be Working Out in the Morning or Evening?

The ideal time to work out depends on your routine and energy levels. Some people prefer morning workouts to kick start their day, while others find that evening workouts help them unwind. The key is to find a time that fits with your lifestyle and enables you to stay consistent with your fitness goals.

What’s the Best Time to Hit the Gym—Before or After Work? 

As with many things, there’s no cut-and-dry answer for the “best” time to work out. Turns out, there’s no best time for everyone—only the time that works best for you! 

And if you’re looking for a little extra room to get in the perfect workout, Planet Fitness is one step ahead of you with our PF Crowd Meter, which lets you see how busy your local PF location is before making the drive. And if you can’t make it to your local club today, just hit up the PF App to find workouts that keep you moving wherever you are.