According to a recent study, while a typical workout takes only 47 minutes on average, a gym goer’s pre- and post-workout routine takes almost four hours.
The survey of 2,000 American adults who regularly exercise examined exercise routines based on the numbers, as well as predictions and trends to watch for in 2025.
The results found that exercisers were spending a lot of time outside the gym, spending an average of 101 minutes on pre-workout preparation and 133 minutes on recovery.
Powered and commissioned by Talker Research DymatizeThe study looked at a day in the life of morning and evening gym goers, along with the essentials for a good workout.
When asked what they consider important to a good workout, respondents reported warming up beforehand (59%) and finding an enjoyable workout routine, so you’re consistently motivated to make progress (52%) as most important. .
However, they acknowledged that staying motivated (50%), having enough energy (41%), actually taking comfortable rest days (29%), getting enough protein (28%), and preparing healthy meals and snacks Finding time for exercise (25%) while staying fit are all major challenges.
In fact, according to the results, respondents consumed an average of only 68 grams of protein and 48 ounces of water per day.
And while 39% make sure to eat or drink protein before exercising and 32% make sure to eat it after exercising, nearly half of respondents (48%) agreed that trying to meet their protein intake goals is a Sounds like a full time job.
“A lot of the work that goes into achieving your fitness goals, staying healthy and promoting muscle building and proper recovery is done outside the gym,” said Ritu Mathur, general manager of Dymatize. “Providing your body with high-quality, science-backed nutrition is important to regain your edge in the gym and making sure you’re getting enough protein is an essential part of a successful workout and recovery plan.”
According to the study, 64% of those who work out regularly say that the better their nutrition, the better their workout.
Looking at how this ties into their goals in the new year, respondents’ top health resolutions were to eat better (56%), drink more water (52%), get more sleep (50%), reduce sugar intake (44 ) Are. %), exercise more frequently (41%) and eat more protein (34%).
Three out of four respondents (75%) said they want to work out more in 2025 than currently, and when looking at what activities they have undertaken, the most popular interests were yoga (15%), swimming (15%) %), cycling (14%), general weightlifting (14%) and endurance training (14%).
And the majority (88%) believe that strength training is important for their overall health and longevity.
But regardless of what activities they’re doing, the survey examined respondents’ routines by the numbers, revealing that it takes more time outside the gym than inside the gym to stay healthy. Is.
On average, morning fitness enthusiasts (63%) are programming their workouts at 6:42 a.m., drinking pre-workout drinks and creating workout playlists at 6:54 a.m., and eating protein at 7:06 a.m. Drinking or eating.
After their workout, they’ll stretch at 8:12 a.m., shower at 8:54 a.m., eat a full meal at 9:00 a.m., and log their workout in an app or journal at an average of 9:06 a.m.
Of those who choose to go to the gym in the evening (37%), they are compiling their workout soundtrack at 4:42 p.m., drinking or eating a protein and pre-workout drink at 5:06 p.m. and Programming your sessions: on average at 18:00.
After a workout, evening exercisers stretch at an average of 6:36 p.m., eat a full meal at 7:24 p.m., and log their workout and shower at an average of 7:42 p.m.
“The study found that people who are working out are spending a huge amount of time preparing first and recovering later,” Mathur said. “While it is very important to take the proper steps to fuel your body and recover properly, when you look at the time invested in pre- and post-workout rituals, it becomes clear that gym-goers are looking for quick results. , requiring a nutrition-dense and high-protein solution to get some of your time back.
Average time spent on preparation and recovery activities
- Design/Program My Workout – 16 minutes
- Make sure to drink enough water – 15 minutes
- Pre-Workout Drink – 13 minutes
- Drink/eat protein – 15 minutes
- Drink Creatine – 13 minutes
- Eat a Carbohydrate Snack – 14 minutes
- Create a Workout Playlist – 15 Minutes
- Drink protein shake – 13 minutes
- Have a full meal – 21 minutes
- Use a foam roller – 15 minutes
- Extension – 13 minutes
- Shower – 19 minutes
- Dry and style my hair – 18 minutes
- Sit in a steam room or sauna – 21 minutes
- Log my workouts in an app or journal – 13 minutes
Average morning workout preparation and recovery snapshot
- Design/program my workout – 6:42 am
- Drink Pre-Workout – 6:54 am
- Create a Workout Playlist – 6:54 am
- Make sure to drink enough water – 7:06 am
- Drink/Eat Protein – 7:06 am
- Eat a carbohydrate snack – 7:18 am
- work out
- Drink protein shake – 8:06 am
- Use Foam Roller – 8:12 am
- Stretch – 8:12 am
- Sit in a steam room or sauna – 8:24 am
- Bath- 8:54 am
- Eat a full meal – 9:00 am
- Log my workouts in an app or journal – 9:06 am
Average Evening Workout Preparation and Recovery Snapshot
- Create a Workout Playlist – 4:42 pm
- Make sure to drink enough water – 4:48 pm
- Drink/Eat Protein – 5:06 PM
- Eat a carbohydrate snack – 5:12 pm
- Design/Program My Workout – 5:18 pm
- Pre-Workout Drink – 5:18 PM
- work out
- Extension – 6:36 pm
- Drink protein shake – 6:48 pm
- Have a full meal – 7:24 pm
- Bath- 7:42 pm
- Log my workouts in an app or journal – 7:42 pm
Survey Method:
Talker Research surveyed 2,000 American adults who workout at least 2-3 times per week; The survey was commissioned by Dymatize and administered by Talker Research and conducted online between November 15 and November 20, 2024.
