The Benefits of Monday Workouts

Although your calendar may note the new week begins on Sunday, Monday is the iconic start to the work and school week. It’s a day that signifies new beginnings and a restart. That may be why “never miss a Monday!” is an adage some fitness pros swear by. But is there truth to the idea that Monday is the best day to work out?

Turns out there may be a reason to prioritize movement on Monday. Ahead you’ll find out if the day of the week matters when improving your fitness. Spoiler alert: You may never want to miss a Monday again.

How do days of the week influence your activity?

Like starting fresh with a fitness resolution in the New Year, Monday is considered a notable time of new beginnings. Research¹ published in Current Opinion in Psychology shows that people organize and plan their time based on landmarks, like a new week, new month, or birthday. “Mondays represent a fresh start, clean slate, and opportunity to start the week taking actionable steps to achieve goals,” says Michelle Porter, CPT, certified personal trainer and founder of Michelle Porter Fit.

Not exactly motivated by the fact that it’s Monday? Even if you don’t feel like rushing off to the gym, a workout may be just the trick to lay the foundation for your week. “Workouts cognitively jumpstart your endorphins, which leads to an overall happier mood,” says Anthony Crouchelli, CPT, a personal trainer and founder of More than Miles. “So, starting Monday off with a spark can be the best way to kickstart your goals for the week.”

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The benefits of working out on Monday

You’re likely well aware of the benefits of physical activity, but why should you push yourself to schedule a Monday sweat sesh? Here are some reasons to make Monday an active day.

1. It gives you an energy boost

If you’re struggling with a case of the Mondays, a workout may be an alternative to that extra cup of coffee. Justin Kraft, CPT, a certified personal trainer and founder of Aspire 2 More Fitness, recommends pepping yourself up with exercise, “It’s an energizing way to start the week, especially after the body has had time to rest over the weekend, which often leads to better performance and focus in the gym.”

While it feels like you should do anything but move, continuing your regular physical activity regimen may improve² your feelings of fatigue (i.e., stop your Monday ship from sinking) and make you feel revitalized. All without the caffeine jitters.

2. It makes you feel more productive

Greater efficiency? Yes, please! Exercise provides a release of dopamine (a “happy” hormone) in your brain and activates your mind. “Releasing dopamine earlier in the week leads to more productivity, as well as overall better mood in work-like environments,” says Crouchelli.

You may even get more bang for your buck if you do a short, but intense burst of exercise, like this HIIT workout. Researchers have found that HIIT workouts improved³ focus and reaction time when compared to moderate-intensity exercise.

3. It gives your confidence a boost

There’s no time like Monday to own your week. “There’s a lot to be said for the psychological benefits of a Monday workout. Accomplishing something physically challenging at the start of the week reduces stress and creates a “win” that can carry through to professional and personal goals,” says Kraft.

By pushing through, you’ll make yourself unstoppable. Regularly getting in that workout enhances⁴ self-efficacy and self-esteem. Kraft shares an example of how your workout success may transfer to other responsibilities: “If someone has a big presentation later in the week, a Monday workout can provide clarity and a sense of calm confidence, giving them that ‘I’ve got this’ mindset.”

4. It gets your sleep schedule on track

Did you have too much fun and get yourself out of whack this weekend…or every weekend? (Looking at you, social jet lag!) Exercise helps you get back on track with sleep, too. “Many people find that a Monday workout sets up their sleep patterns for the week, aligning body rhythms and fostering consistency,” says Kraft.

Not only does it help reduce stress—a major disruptor of ZZZs—but physical activity regulates body temperature⁵ to bring about better sleep. Exercise also increases the production of the hormone melatonin⁶, which aids in regulating your sleep cycle.

“There’s a lot to be said for the psychological benefits of a Monday workout.” —Justin Kraft, CPT

Is one day better than another when it comes to exercise?

Monday workouts may psych you up for the week ahead, but are there physical benefits? “Nope! Movement every single day is the best way to remodel your reward system, which leads to higher circulating levels, and in return being in a happier place no matter if it is Monday or Friday,” Crouchelli says.

“Never miss a Monday” is rooted in motivation and a sense of accomplishment. But when it comes to the physical gains of exercise, the day doesn’t matter. It’s the showing up that counts. “The best days to exercise are the days that you can consistently show up,” Porter says. “Mondays might be impossible for someone depending on their schedule—and that’s okay.”

What if you miss a Monday?

If your workout didn’t make the priority list on Monday, no need to worry. Some find the idea of easing into your week with fewer tasks (i.e., “Bare Minimum Mondays”) is ideal, as there’s less pressure.

Porter encourages you to look at the big picture: “Remember that we are striving for progress, not perfection,” he says. “If you miss your Monday workout, it’s okay. Tuesday is just as great a day to get your next workout in.”

Physical activity is very personal and it needs to fit your schedule. “Scheduling is essential for success,” Porter says. “However, incorporating some flexibility rather than rigid rules is helpful for our overall well-being.”

TL;DR: Monday workouts can be incredibly motivating and set the tone for success for the week ahead. That said, there are no physical benefits from working out on a certain day of the week. Mondays may not work for you, and that’s fine. It’s the consistency of your workouts that allows you to achieve your goals.