Struggling to exercise after a draining day at the office? You’re not alone. But regular physical activity reduces stress, boosts energy, and keeps fitness goals on track.
This guide provides tips to get into an exercise mindset post-work. We’ll cover reframing your perspective, workday prep, pre-workout routines, and motivation boosters.
The key is turning your workout from a chore into rejuvenating self-care.
With the right approach, evening exercise becomes an empowering, consistent habit enhancing overall well-being.
While some days require extra willpower, you’ll gain tactics to make post-work workouts a sustainable, energizing ritual.
Get ready to unleash your healthier, happier self!
Table of Contents
Why It’s Hard to Exercise After Work
Before we dive into solutions, it’s helpful to understand why exercising after office hours feels like such a difficult task for so many people.
Here are some of the major culprits:
- Mental Fatigue and Decision Fatigue: All day at work, you’re making micro-decisions, focusing intently, and using serious brainpower. This mental exertion can leave you with a “burnout” feeling by the end of the day, making it extremely difficult to muster motivation for anything else.
- Physical Tiredness from Inactivity: Sitting for hours on end at a desk or computer can take a toll on your body, leaving you feeling sluggish, achy, and fatigued even though you haven’t exerted yourself physically.
- Lack of Energy From Unhealthy Work Habits: Things like insufficient hydration, unhealthy snacking, and not taking breaks can seriously drain your energy levels by the time that 5 or 6 pm mark hits.
- “Too Busy” and Work Stress Excuses: It’s easy to convince yourself you’re too slammed with work, chores, and other commitments to fit in a workout. Or you might feel too stressed from the work day to take on another challenging task.
No matter how motivated you try to be, these factors can make hitting the gym or going for a run after clocking out feel like a true uphill battle some days.
But don’t lose hope! There are strategies to overcome this mindset.
The Mind Shift: Reframing Exercise as a Break
One of the biggest keys to motivating yourself to exercise after work is reframing how you think about it.
Instead of viewing your workout as another taxing item on your to-do list, consider it an active break and reset from the grind of your work day.
While work requires intense focus and brain power, exercise allows you to get out of your head and reconnect with your body’s movements.
It’s a chance to disconnect from the stresses of the office and tune into your physical self.
Think of your workout not as extra work, but as a restorative break to clear your mind.
Exercise has been shown to boost endorphins, which contribute to improved mood, reduced stress and anxiety, and an increased sense of well-being.
Viewing your workout through this lens of self-care rather than obligation can make it feel like much less of a chore.
It can also be helpful to schedule your workout for immediately after work when possible.
This allows you to transition directly from the office mindset into your “break” time before returning home to other responsibilities.
Making this workout window a firm commitment in your schedule keeps it a priority.
Morning vs Evening Workouts
Of course, everyone has different schedules and preferences regarding the ideal time to exercise.
Some may find morning workouts set them up for a productive day, while others prefer decompressing with an evening sweat session.
Morning Workout Pros:
- Starts your day on an energizing note
- Gets your workout out of the way before other responsibilities pile up
- You’re less likely to make excuses or put it off until later
Morning Workout Cons:
- Can be difficult to wake up earlier and feel motivated right away
- You may not perform at your peak energy levels first thing
Evening Workout Pros:
- You’ve hopefully shed some of your work day stress by then
- You may feel more energized later in the day
- It helps create separation between work and personal time
Evening Workout Cons:
- It can be easy to make excuses and skip if you’re feeling drained
- You may be tempted to just go straight home after work instead
- You have to muster up grit and determination after a long day
There’s no universally right or wrong answer – you have to experiment with what schedule meshes best with your lifestyle and natural energy cycles.
If mornings are a no-go for you, focus your efforts on optimizing your evening routine for a post-work workout.
No matter when you choose to exercise, being intentional about preparing yourself properly is key.
Things like proper hydration, snacking, and harnessing motivational mindsets can make a workout so much more achievable after work hours.
Prep For Success: Things to Do at Work
If you know your best window for working out is right after leaving the office, there are some smart strategies you can implement during the workday to set yourself up for success.
Making a few adjustments to your habits and routines at work can go a long way in boosting your energy levels and prepping your mindset for that evening exercise session.
Stay Hydrated Throughout the Day
One of the most crucial things is to keep yourself properly hydrated at work.
Dehydration can quickly zap your energy levels and mental focus, leaving you feeling drained and sluggish by the end of the day – definitely not ideal for hitting the gym or going for a run after clocking out.
Keep a reusable water bottle at your desk as a visible reminder to keep sipping throughout the day.
You can even set reminders on your phone or computer to prompt hydration breaks every couple of hours.
Proper hydration will help fight fatigue and have you feeling more rejuvenated for that post-work exercise.
Snack on Energy-Boosting Foods
What you fuel your body with during the workday can also greatly impact your post-work vitality.
Avoid processed snacks and sugary treats that’ll just leave you craving more junk and suffering an energy crash later.
Instead, keep healthier nibbles on hand like:
- Fresh fruits and vegetables
- Unsalted nuts and seeds
- Protein-packed snacks like hard boiled eggs or jerky
- Complex carb snacks like whole grain crackers
These options provide nutrients to energize you in a sustainable way rather than causing roller coaster blood sugar spikes and drops.
Take Standing and Stretching Breaks
Sitting for hours on end can leave you feeling stiff, achy, and fatigued – not exactly the clean slate you want for getting active after work.
Do your body a favor and take standing or stretching breaks every 30-60 minutes if possible.
Set a reminder to briefly step away from your desk, do some shoulder rolls, and take a lap around the office.
Increasing your circulation and movement will help combat that restless sluggishness from constant sitting.
You may even consider investing in a standing desk setup if that’s an option for you.
Listen to Energizing Music
Having an upbeat music playlist going during your workday can also give your mood and motivation levels a little boost.
Songs with a faster tempo and motivating lyrics can be an audio wake-up call, keeping you energized and positive – the perfect pre-game for a workout later on.
Put together a workday playlist filled with your favorite, most empowering tunes. Then queue it up while you’re tackling your to-do list to steadily build momentum for that evening sweat sesh.
Fast Energy-Boosting Pre-Workout Tips
So you’ve made it through the workday properly hydrated, nourished, and limbered up.
Now it’s time to give yourself that final burst of energy and mental motivation just before hitting your workout.
Here are some quick tips in that crucial pre-exercise window:
Have a Nutritious Pre-Workout Snack
You’ll want to have a small, nutrient-dense snack about 30 minutes before your workout to refuel your body without weighing you down.
Some great pre-exercise nibbles include:
- A protein shake or smoothie
- A piece of fruit with nut butter
- Greek yogurt with berries
- A granola bar
- Trail mix
This little energy boost from a mix of protein, carbs, and healthy fats can reinvigorate your system after a long day at work.
Drink Something With Caffeine
In moderation, caffeine can be a powerful ergogenic aid that gives your energy levels a welcome spike.
Having a cup of coffee, green tea, or another caffeinated beverage 30-60 minutes before a workout can amplify your focus, increase endurance, and give you a natural jolt of motivation.
Just be reasonable with your caffeine intake – you don’t want to over-stimulate yourself or become reliant on excessive amounts to power through workouts.
A moderate dose of around 100-200mg can provide that extra pep without negative side effects.
Listen to Your Pump-Up Playlist
Recalling that motivating music we talked about earlier? Now’s the time to queue up a playlist specifically dedicated to getting you amped up for your workout.
Having those upbeat tempos and energizing lyrics blasting while you’re gearing up for the gym or lacing up your running shoes can be a great mental trigger to get you into exercise mode.
You can even take it a step further by choreographing a pre-workout routine that syncs up with your favorite tracks.
Do some dynamic stretches, shadow boxing, or bodyweight movements in time with the music to steadily build motivation and get your muscles fired up.
Do Some Warmup Exercises
While you’re still at your desk or workspace, take a few minutes for some warmup drills and exercises.
This’ll slowly raise your heart rate, increase blood flow, and activate your muscles so they’re primed and ready for your main workout.
Simple warmup moves like high knees, jumping jacks, arm circles, and bodyweight squats can go a long way in making your body feel awake and prepared for action.
You can knock out 2-5 minutes of warmup drills before heading out the door to shift your body into an athletic mindset.
This pre-workout window is a crucial opportunity to reenergize both your body and mind.
By taking advantage of supplements, music, and deliberate warmup routines, you’re essentially manifesting your exercise motivation before even hitting the gym floor or pavement.
Small efforts can make a big difference in conquering that post-work slump.
Having the Right Workout Gear Ready
One practical but often overlooked tip for motivating yourself to workout after work is simply having your exercise gear ready and accessible.
There’s nothing more discouraging than getting home after a long day and realizing you have to dig through your closet or laundry to find suitable workout clothes and shoes.
That added friction makes it all too easy to skip the workout altogether.
Eliminate that obstacle ahead of time by packing your workout bag and outfit the night before or even keeping a stashed gym bag in your car or office.
Having those sweats, sneakers, sports bra, and whatever else you need waiting for you removes one mental barrier between you and actually exercising.
You may even want to consider keeping a spare set of workout gear at your workplace if possible.
That way if spontaneity strikes or your evening frees up, you can squeeze in a workout at a nearby gym before heading home without having to stall and grab clothes first.
Investing in high-quality, moisture-wicking workout apparel you feel confident and comfortable in can also provide a mental boost.
When your gear looks and feels good, it builds enthusiasm to actually use it. Upgrade those old, stretched out tees and shorts that make you feel blah.
The goal is to make gearing up for your workout as low-effort as possible after an already draining day, removing any headaches around finding the right clothing.
With your gear prepared and ready to go, you’re that much closer to actually following through.
Post-Work Workout Routines to Try
Once you’ve successfully gotten into exercise mode, either through mental priming or physical preparation, it’s time to actually get moving!
But not all workouts are created equal when it comes to blowing off steam and re-energizing yourself after work.
Here are some ideal exercise routines to consider for an effective post-office sweat session:
Fun Group Fitness Classes
If you find solo training to be a slog after work, look into lively group fitness classes like cycling, dance, kickboxing, or other formats that get your endorphins pumping.
The music, team atmosphere, and variability of these classes can breathe new life into your workout.
Booking a class also adds accountability – having paid for it and a scheduled time to show up makes you more likely to follow through even if motivation wanes.
Quick HIIT or Strength Circuit Sessions
When you’re pressed for time and energy, high intensity interval training (HIIT) or fast-paced strength circuits are extremely efficient ways to get in an effective workout in 30-40 minutes or less.
The intense bursts and total body nature of these workouts provide optimal bang for your buck after a long work day.
Look up bodyweight HIIT routines or dumbbell circuit examples online that you can seamlessly squeeze in at home or at the gym.
Short, intense exercises broken into timed intervals tend to pass by quickly while giving you a massive endorphin boost.
Destressing Outdoor Activities
There’s just something revitalizing about getting some fresh air and reconnecting with nature through movement.
Outdoor activities like walking, hiking, cycling, or running allow you to leave the office atmosphere behind, both literally and mentally.
Choose routes through your neighborhood, park trails, or scenic areas that provide some mental relaxation and disconnect from work life.
The combination of physical activity and being outdoors does wonders for blowing off steam and stress relief.
At-Home Virtual Workouts
Of course, there will inevitably be days when schlepping to the gym or a studio class feels completely out of the question after work.
For those super-drained days, having access to at-home virtual workout subscriptions like Obé Fitness or Apple Fitness+ can be immensely helpful.
Sign up for a service that provides an extensive library of streamed classes (HIIT, yoga, strength training, dance, etc) that you can access right from your living room TV or laptop.
Having that convenience coupled with awesome trainers guiding you through the session helps bust through excuses keeping you sedentary.
The best workout is ultimately the one you’ll actually do consistently.
Experiment to find the classes, training styles, settings, and schedules that make exercising after your 9-5 grind feel purposeful yet fun rather than like a taxing chore.
Your ideal post-work exercise routine is out there!
Workout Motivation Hacks
Alright, we’ve covered the mindsets, warmups, gear prep, and optimal workouts for exercising after working hours.
But even with all those tips, some days you may still need an extra motivational push to make it happen.
Here are some powerful hacks to keep your fitness motivation sky-high:
Recruit a Workout Buddy
Having a friend or co-worker to meetup with for workouts can be an amazing accountability tool.
You’re far less likely to skip out on exercise when you know someone else is counting on you to show up.
Embrace a little underscored peer pressure!
You can take turns alternating who picks the workout, location, or class to keep things fresh.
A workout partner also adds a social element that alleviates post-work loneliness while making the physical activity more enjoyable.
Just be sure to choose someone at a similar fitness level who shares your commitment.
Schedule Workout Appointments
Once you identify the ideal windows in your evenings for exercising, block those times off in your calendar like unmovable appointments.
Treat those workout blocks with the same professionalism and commitment as you would any other important meeting on your schedule.
You can even set alerts and reminders in advance of your “exercise appointment” to prompt you to start winding down work and prepping mentally and physically.
When it’s scheduled and time-stamped into your day, you’re far less likely to blow it off or let other lower priorities take precedence.
Set SMART Fitness Goals
Clearly defining your reasons and goals for exercising post-work can make the process feel infinitely more motivating and purposeful.
Vague ambitions like “getting in shape” aren’t nearly as galvanizing as specific, measurable objectives.
Following the SMART criteria, make your fitness goals Specific, Measurable, Attainable, Relevant, and Time-bound.
For example: Run your first 10K within the next 5 months. Or deadlift 200 lbs by the end of the year.
Tracking workouts and measurements that illustrate your progress toward concrete goals like these makes all the hard work feel much more rewarding and worthwhile when you visually see results over time.
Use Reward Systems
You can also leverage small rewards and incentives as motivators to stay consistent with your post-work workout regimen.
Perhaps you treat yourself to a massage or fancy smoothie after completing 4 exercise sessions in a week.
Or maybe you save up a little allowance for every 10th workout to spend on new gear.
The key is identifying tiny indulgences that feel like well-earned splurges and celebrations of your hard work and discipline.
Having those small motivators in your back pocket makes it easier to power through days when exercising feels like a slog.
Post Motivational Reminders
If you have a dedicated home workspace or office area, consider posting some inspiring photos, quotes, affirmations, or visual reminders of your fitness goals that you’ll see every day.
These cues can prompt you to reflect on your motivations and “think future” about how good it’ll feel once you’ve achieved what you’re working toward.
You can print out photos of yourself from when you felt your strongest and most confident.
Or use a white board to jot down new encouraging mantras weekly.
Having these salient reminders in your line of sight is like a constant tap on the shoulder to stay motivated.
Conclusion
Exercising after work is tough, but worth it for your mind and body. Set yourself up for success during the day by drinking enough water, eating energizing snacks, and taking movement breaks.
Before your workout, fuel up with a nutrient-rich snack, listen to pumped-up music, and do warm-up exercises to get mentally and physically prepared.
Reframe your workout as self-care instead of a chore. Find activities you actually enjoy. Use motivators like workout buddies, scheduled sessions, visible reminders of your goals, and small rewards.
Some days will require extra willpower after a draining day. But viewing exercise as empowering “you” time makes building a consistent routine easier. Stay the course and you’ll reap the energizing, stress-relieving benefits!