How to Go to the Gym Before Work

Everyone wants to be more fit, but it can be difficult to squeeze in exercise. If you go to the gym before work, you can feel good and free up your evenings to relax. By preparing the night before, managing the gym-to-work transition, and sticking with your routine, you can accomplish your exercise goals.

Part 1

Part 1 of 3:

Preparing the Night Before

1
Go to bed early. Plan to adjust your waking and sleeping schedule to accommodate an earlier wake-up time. Move your bedtime up so that it is 15 minutes earlier each night over the course of a few nights for a gradual adjustment. You’ll have an easier time going right to sleep.^{[1]XResearch source}
- If you continue going to bed at the same time but wake up earlier to hit the gym, you’ll likely feel tired. This will make it difficult to stick to your new routine.
2
Set multiple alarms. Create multiple alarms on your phone to wake yourself up in the morning. While it’s easy to snooze a single alarm, at a certain point it’s more annoying to keep waking up than just getting out of bed.^{[2]XResearch source}
- Space your alarms at 5-minute intervals, so you don’t have much chance to fall back asleep again.
- It can be helpful to place your alarm across the room from you, so you physically need to get up to turn it off.
3
Lay out your gym clothes. Gather all the items you’ll be wearing to the gym the next day and lay them out for yourself. Be sure to include socks, a heart-rate monitor, sports bras, or any other small items that can be difficult to find in a hurry. Don’t forget to grab your sneakers, too.^{[3]XResearch source}
- Be sure to bring an extra layer, such as a sweatshirt, if it’s going to be cold. It may be helpful to check the weather forecast.
Setting out all the food and drink you’ll need for your workout helps remove any barriers to hitting the gym. Buy some nutritious portable snacks, such as an apple, granola bar, or protein shake.^{[4]XResearch source}
Locate your keys before going to bed. If you think you won’t be able to remember where you set them, placing them in your gym shoes makes them an inevitable find.^{[5]XResearch source}
6
Pack your gym bag. Gather your shower supplies, headphones, yoga mat, or any other accessories you feel you want at the gym. If you always use the same bag for your workouts, these items can live in the bag most of the time.^{[6]XResearch source}
- You may also want to pack a disposable plastic bag for your used gym clothes to keep your bag from getting stinky.
7
Select your work clothes. Pick out your work clothes and hang them up by your gym bag. In the morning, you can just grab your outfit and go. Don’t forget shoes and accessories.^{[7]XResearch source}
- Try on your clothes the night before to make sure the outfit looks the way you want it to and that you’re not forgetting anything.
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Part 2

Part 2 of 3:

Managing the Gym-to-Work Transition

1
Make a breakfast plan. Gather something simple and portable the night before to bring with you, such as a muffin or a yogurt. If that’s not your style, plan ahead where you’ll pick up breakfast on your way to the office. Nothing will make you hate morning workouts more than no breakfast afterwards.^{[8]XResearch source}
- There are sometimes long lines at coffee shops and bakeries in the morning. Add a little extra time to your routine if this is your breakfast plan. You don’t want to be late for work because you are stuck waiting in a long line to get coffee.
2
Check traffic while you work out. If you’ll be driving, check road congestion during your workout on a traffic app, such as Waze or INRIX. Keeping on top of accidents and roadwork will help you estimate how long it will take you to get to the office.
- Occasionally you may need to cut your work out short by 5 minutes to keep from derailing your workday. It’s still better than not getting to the gym at all.
3
Perform a modified shower and grooming routine. If you like to wash up at the gym, use products or strategies that cut down on your getting-ready time. Brush your teeth in the shower. Try a 2 in 1 shampoo and conditioner. You can also use a lipstick that works as a lip, cheek, and eye color so you don’t have to open multiple products.^{[9]XResearch source}
- If you wash your hair at the gym, but don’t have time to dry it, a brushed back look can keep your wet hair from looking messy.
4
Keep an extra pair of dress clothes and shoes at the office. Take the anxiety out of your transition to the office by keeping a spare set of office clothes and shoes there just in case you forget your work clothes. Don’t forget a spare pair of undergarments.
- Everyone is forgetful sometimes, and you don’t want to show up for a meeting in your basketball shorts if you accidentally leave your work clothes at home.
Keep your workout going on your way to the office by jogging from the parking lot or taking the stairs. Whether you’ve got to be in for an early meeting or you’re just running short on time, burn a few extra calories on your way to work.
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Part 3

Part 3 of 3:

Sticking with Your Routine

Jot down a gym session in your calendar just like an appointment or meeting. A written note reminds you of your commitment and new routine. You can also put a reminder in your phone or tablet, if you use those to manage your schedule.^{[10]XResearch source}
Call a friend and see if they want to start working out with you in the mornings. Hitting the gym with a friend or colleague means you feel a responsibility to another person to show up. Doing this will make it easier to stick with your new habit as you get used to working out in the mornings.^{[11]XResearch source}
Sign up for an exercise class to stay engaged at the gym. Not only may trying something new sustain your interest, but your commitment to your classmates may also keep you from missing the workout.^{[12]XResearch source}
4
Use music to motivate yourself. Music can also help you to stay motivated as you exercise. Create some workout playlists and store them on a device, such as your phone or iPod. Choose songs that get you excited and that help you to keep your pace while you are exercising.
- Make sure your device is always charged up and ready to go when you plan to hit the gym.
5
Give yourself a post-workout treat. Reward yourself for hitting your exercise goal with a small post-gym treat, such as taking some time to meditate, do a crossword puzzle or Sudoku, or watching a funny Youtube video. Doing this can actually train your brain to associate working out with the treat, which may solidify your new routine.
- Avoid rewarding yourself with candy or other foods. If you must include a food reward, then make sure that it is something healthy, such as a piece of fruit or a piece of dark chocolate.
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