5 Steps to Your Best Evening Workout

As much as many of us would love to get up at dawn and get our ride completed, life (and sleep) often get in the way and we end up scheduling our workout for the evening. But just because we’re sweating after a full day of work or to-dos doesn’t change the results we can gain. Here, the five strategies that will help you get the maximum perks from your evening workout.

Time Your Meals Right

If you’re working out in the evening, chances are you’ll have enjoyed a couple meals and snacks by the time you hop on to work out. So it’s important that these are timed correctly to provide you with the energy you need to crush your PR. Make sure you eat lunch at least two hours prior to your workout so that your body has time to start the digestive process. Then if you’re feeling hungry or sluggish, have a small snack about 30 minutes before, like a banana or some nuts that will provide instant energy.

Stay Hydrated

Just as thirst is often mistaken for hunger, the need for an energizing snack might in fact be slight dehydration. To avoid this energy dip, as well as the extra calories you might consume before you workout, make sure you're drinking plenty of water throughout the day and leading up to your workout. Low pre-workout water intake can also make your muscles feel tighter and more fatigued, limiting your output once you get started.

Get Dressed ASAP

Once you’re dressed, you’re that much more likely to complete it. So even if you’re working out in the evening, the earlier you can put on your exercise gear the better—whether that’s at 1:00pm after your lunch meeting or at 6:00pm when you arrive home from the office. If you’re already dressed to exercise when you walk in the door, you’ll be less likely to slip into your pajamas before logging some miles.

Eliminate At-Home Downtime

If you’re on your way home in the evening making mental lists of the chores that need to be done, your workout will inevitably fall to the end—and maybe even off—of that list. To keep chores, to-dos or even the sofa from getting in the way of your workout, try to get it done as quickly as possible after you’ve clocked out for the day. You’ll bring more energy to your workout, plus leave yourself more time for relaxation afterwards.

Make an Accountability Plan

Whether it’s taking a Peloton live class, signing up for a challenge or agreeing to meet a friend on the leaderboard, add a layer of external accountability to your workout. The motivation to show up for others, in addition to showing up for yourself, can help inspire you to push hard even after an exhausting day. And chances are, your workout will be exactly what you need to finish out your day on a high note.