Is your gym packed like this?

More people join gyms and start working out in January than any other month of the year. That can be a problem if you’re just starting a workout program, because all those extra people will slow things down. Here’s how to deal with the crowds.

Find your gym’s actual quiet times. Ask the staff when their facility is least busy. While this varies by location, many gyms are quietest mid-morning (around 9-11 AM) and after 8 PM on weekdays. Don’t assume the afternoon is always calm. Many places get busy between 3 and 6 PM with the after-work and after-school crowd.

Avoid Mondays if possible. Monday is consistently the busiest day at most gyms due to the “new week, fresh start” mentality. Tuesday can also be crowded, but traffic patterns vary more by location. Sunday is typically the quietest day of the week. Pay attention to your gym’s specific patterns over a few weeks and plan accordingly.

Arrive early for popular classes. Arrive 10-15 minutes before class starts to secure your spot, especially for popular workouts or small studios. Popular classes in busy gyms may fill up quickly, and some people do arrive well before the start time. You can also look for group fitness classes that require reservations, ensuring you have a guaranteed spot.

Ask before using the studio space. Many gyms have policies about using cardio rooms or studios when classes aren’t scheduled. Check with staff before setting up your own workout in these areas. If approved, grab an out-of-the-way corner, set up a mat and complete your workout there.

Be prepared with backup exercises. Let’s say you planned on working your back, but the machine you’re familiar with is being used. No problem, there are plenty of back exercises you can do with barbells, cable machines or your body weight.

It’s helpful to have alternatives in mind, but if you don’t, there are online resources that can help. ExRx.net and MuscleWiki.org are reliable reference sites (although they’re not strictly speaking apps). Search for the body part you want to work and you’ll get exercise options you might not have considered. Remember, these are reference tools, not substitutes for proper instruction, especially if you’re trying something new.

Plan smart supersets. A superset involves doing two or more exercises back-to-back without rest between them. Try pairing an equipment-based exercise with a bodyweight movement. This way, you’re not hogging multiple machines. Just be courteous. If the gym is packed, be ready to let others work in between your sets.

Try less crowded equipment. For cardio, consider trying a rower, stair climber, or Airdyne bike alongside the popular treadmills and ellipticals. These alternatives can give you a great workout and are often available when other machines have waiting lists. For strength training, check out kettlebells, TRX suspension trainers, or a cable machine. Cable stations offer dozens of exercises, and you can usually stay in one spot for your entire workout.

Consider semi-private training. If your budget allows, working with a trainer can help you navigate busy periods more efficiently. Many trainers will design a program you can follow independently between sessions, giving you professional guidance while staying within budget. Private studios typically guarantee access to equipment, although this is more common in smaller facilities rather than large commercial gyms.

Use headphones. They help you stay focused on your workout and ignore the chatter around you. They can also help keep you motivated with an upbeat playlist.

Most importantly, don’t get disappointed if your workout doesn’t turn out exactly the way you wanted. Showing up and doing something is better than sitting on the couch and doing nothing. Plus, by spring, most gyms return to normal capacity levels. About 25-30% of new members become less regular over the first few months, but be one of the people who stick around. Next year, you’ll see the difference it makes in how you look and feel.

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12/28/2019
Updated 9/4/2025