Which Times, Schedules & Routines: The Best Gym Workout Plan for Night Shift Workers

Before Or After Night Shift | Types Of Workouts | Night Shift Gym Routine | Nutrition

A lot of fitness advice is aimed at people working the traditional 9-5 hours, but exercising regularly is even more important for shift workers and those who do night shifts.

Night shifts and irregular shift work are linked to a higher prevalence of chronic diseases such as cardiovascular disease, depression and anxiety, and a higher risk of mortality overall. Regular exercise is one of the best ways to reduce risk of chronic diseases and mortality, making it a useful tool for shift workers who want to combat the health risks of irregular shift working.

But that can feel easier said that done for those who work night shifts or have an irregular shift pattern, such as nurses, hospitality staff, factory workers, and delivery services. When you're working overnight and sleeping during the day, getting a workout in can feel impossible, and research has found night shift workers are more likely to struggle maintaining their physical fitness.

Read on to learn when and how to workout around night shifts, and get practical tips for exercising more as a shift worker.

Working out before or after work is an age-old dilemma for many, but for night shift workers this can be even more difficult to decide on. With limited day time available before the night shift starts, it can be tempting to use your time before the shift to catch up on admin or see friends and family and leave the gym until afterwards. However, this can often mean skipping workouts due to fatigue and if you do make it to the gym, low energy can make it difficult to get a good workout in.

Although it can vary for individuals, most research points to working out before a shift being more beneficial to working out afterwards. When working regular night shifts, your individual circadian rhythm adapts which means you naturally have more energy when you wake up, with more optimal hormones for exercising. Because of this, doing a workout before night shift typically means you can get a much better workout in. Exercise can also temporarily boost energy and cognitive function, making you more awake and alert for your night shift.

In contrast, exercising at the end of a night shift can be more difficult as your energy levels have declined. It can also make it harder to sleep when you get back, making your sleep cycle even more irregular.

Not all night shift workers work regular shifts. Common shift patterns include working nights for 3-4 days in a row, followed by 3-4 days off. In these instances, a good workout schedule for night shift workers could be to work out before your first night shift, take two rest days, and then work out before work on your last shift, continuing to work out at a similar time on your days off.

Working out during your night shift is another option. Using your mid shift break to workout is an effective use of time, as it doesn't eat into your pre-shift daytime or post-shift sleep. Research has shown that light to moderate intensity exercise improves cognitive function straight after, making exercise a great tool to combatting tiredness and declining alertness during a night shift.

While staying active when working night shifts can be challenging, being flexible in your workouts can make it much easier to exercise regularly. Consider incorporating the following workouts in depending on your time and energy levels:

There are many benefits to strength training, from increased muscle mass and bone density, to  better posture and metabolism. Shorter strength sessions are ideal for during your mid-shift break as they don't use too much energy, and can be done without much sweating, while longer strength workouts are ideal 2-3 hours before your night shift or on your day off.

Cardio workouts help to improve heart and circulatory health and protect against most chronic diseases. A 20-40 minute moderate intensity cardio workout before or during your night shift can help to boost energy and alertness. Post-shift, a short low intensity cardio workout (such as a walk) can help to wind down if you’re not ready to sleep.

HIIT, or high intensity interval training, are intense workouts that give the same benefits as moderate cardio workouts but can be done in as little as 5-10 minutes. These are a great workout option for days when you are too busy to fit in a longer workout before your night shift, or during your break.

Mobility and flexibility training helps to improve posture, increase range of motion, build better joint health, and reduce risk of injury. These workouts are great for days when you are low on energy, mid-shift, or post-shift to wind down.

There are many different night shift working patterns which mean there is no one perfect workout routine for night shift workers.

This example workout plan for night shift workers can be used as a starting point to work out the best night shift gym routine that works for you.

• Day 1: 45 minute strength workout 3-4 hours before shift

• Day 2: 10-20 minute light cardio or stretching mid-shift

• Day 3: 10-20 minute light cardio or stretching mid-shift

• Day 4: 20-40 minute cardio workout 1-2 hours before shift

• Day 5: 60 minute strength workout

• Day 6: 15 minute HIIT workout followed by 15 minute mobility

• Day 7: 60 minute strength workout

• Day 8: Rest

Studies have found that night shift workers are more likely to have poorer diets, including irregular snacking, more fast food, less fruit and vegetables, and higher caloric intake. This can impact how productive your workouts are, and how well you recover from them, as well as having a negative effect on weight, overall health, and energy levels.

Here are some tips to improve your nutrition when working night shifts:

• Start the day with a healthy, balanced meal. Use your first meal of the day to get in a good amount of protein and carbs, ready to fuel your body to workout and ensure it has everything it needs to recover straight away.

• Pack portable snacks. Night shift workers can often struggle to have time for a full meal, especially if using their break to work out. Packing portable and healthy snacks such as protein bars, fruit, and nuts, helps you to get the nutrition you need to recover, even when you're on the go.

• Bump up the protein. Protein is essential for recovering from workouts, so make sure you have at least 30g in each meal. If you struggle with getting enough protein in your meals, a protein shake after your workout or during your shift can be a useful option.

• Meal prep. Prepping your meals through the week ahead of time can make it easier to eat healthy during and after your shifts. Try batch cooking on your days off so you can grab and eat during your days on shift.

• Eat a light meal before sleep. Sleep is very important for energy and recovery, and what you eat before you go to bed can impact how good your sleep is. Having a light meal will stop you from waking up due to hunger, without impacting your sleep due to digestion.

Working night shifts can make it harder to make healthy choices, but it doesn't mean you are destined to be unfit and unhealthy. By planning your workouts around your shifts and preparing your food in advance, you can improve your health and lower the risk of chronic health conditions associated with night shift working.

Most of our gyms are open 24/7, making them ideal for night shift workers. Find your nearest gym here.