FitnessFitness Tips

This May Be the Best Day to Work Out, According to Experts

Fitness experts share the benefits of Monday workouts, plus what to do if you can't make this day of the week work for you.

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Photo: Getty Images/ Thomas Barwick
Published Dec 9, 2024

Written by 

Erin Davis

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?

Experts in This Article

Anthony Crouchelli

a personal trainer and founder of More than Miles

Justin Kraft

certified personal trainer and founder of Aspire 2 More Fitness

Michelle Porter

certified personal trainer and founder of Michelle Porter Fit

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.”

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.

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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.

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“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.

  1. Dai H, Li C. How experiencing and anticipating temporal landmarks influence motivation. Curr Opin Psychol. 2019 Apr;26:44-48. doi: 10.1016/j.copsyc.2018.04.012. Epub 2018 Apr 30. PMID: 29753243.

    ↩︎

  2. Wender CLA, Manninen M, O’Connor PJ. The Effect of Chronic Exercise on Energy and Fatigue States: A Systematic Review and Meta-Analysis of Randomized Trials. Front Psychol. 2022 Jun 3;13:907637. doi: 10.3389/fpsyg.2022.907637. PMID: 35726269; PMCID: PMC9206544.

    ↩︎

  3. Mekari S, Earle M, Martins R, Drisdelle S, Killen M, Bouffard-Levasseur V, Dupuy O. Effect of High Intensity Interval Training Compared to Continuous Training on Cognitive Performance in Young Healthy Adults: A Pilot Study. Brain Sci. 2020 Feb 4;10(2):81. doi: 10.3390/brainsci10020081. PMID: 32033006; PMCID: PMC7071608.

    ↩︎

  4. Tikac G, Unal A, Altug F. Regular exercise improves the levels of self-efficacy, self-esteem and body awareness of young adults. J Sports Med Phys Fitness. 2022 Jan;62(1):157-161. doi: 10.23736/S0022-4707.21.12143-7. Epub 2021 Feb 8. PMID: 33555673.

    ↩︎

  5. Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA. The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus. 2023 Aug 16;15(8):e43595. doi: 10.7759/cureus.43595. PMID: 37719583; PMCID: PMC10503965.

    ↩︎

  6. Pobocik KM, Rentzell SAV, Leonard AJ, Daye AN, Evans ES (2020) Influence of Aerobic Exercise on Sleep and Salivary Melatonin in Men. Int J Sports Exerc Med 6:161. doi.org/10.23937/2469-5718/1510161

    ↩︎

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FitnessFitness Tips

“I’m an Exercise Physiologist—Here’s Why You Shouldn’t Worry About Cortisol Spikes When You Do HIIT Workouts.” 

There’s a difference between chronic stress and making your body work during workouts.

woman sweating in the gym
Stocksy: Julia and Rob campbell
Published Feb 20, 2025

Written by 

Jennifer Heimlich

Most of us are pretty stressed out these days. We stress over money, work, the news, and we stress over…stress. As if that wasn’t enough, lately we’re hearing more about how our workouts might exacerbate our stress. All over TikTok and Instagram, you’ll find fitfluencers warning that high-intensity cardio workouts spike our cortisol, aka “the stress hormone.” With posts racking up hundreds of thousands of likes and saves, the thought of making our stress worse—by doing something healthy—has clearly struck a nerve. 

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But is there any truth to these claims? Well, the reality is that it depends. Like most things on social media, there’s a good deal of nuance that gets lost. Here’s what experts want you to know before you swear off HIIT class for good. 

What is cortisol and what does it do? 

Cortisol is most commonly known as the stress hormone. Our adrenal glands release it whenever our brain perceives a threat—whether that’s physical or mental. This causes a cascade of changes designed to help us handle that extra stress. “It increases blood sugar, enhances the brain's use of glucose, and increases the availability of substances that repair tissues,” says exercise physiologist Rachelle Reed, Phd, ACSM-EP. 

But cortisol actually does a lot more than simply turn on this fight-or-flight response. It plays a role in helping us fight infections, maintaining our blood pressure, regulating blood sugar levels, suppressing inflammation, and more. “Cortisol is a critical hormone,” says Susan Sotir, PhD, a triathlon coach and certified strength and conditioning specialist. “We need to have it to function as humans.” 

Does exercise increase cortisol? 

A tough workout is one of many stressors that will trigger a release of cortisol. Whenever you hit a certain intensity or duration that challenges your current fitness, the levels of this hormone will rise. “Your body needs to meet the demand of the stressor, so it's going to secrete more cortisol,” says Reed. 

But here’s what many TikTok videos leave out: Since exercise only stresses us for a short period, your cortisol levels return to baseline fairly quickly after you cool down. 

More importantly, a meta-analysis from 2022 found that regular physical activity can improve our cortisol regulation, actually decreasing levels overall. (That could partially be because exercise can improve our sleep, which has a major impact on our cortisol, says Reed.)

So sure, you’re going to see a cortisol spike when you look at a single workout on its own. But when you consider the overall picture painted by all those workouts put together, you see a hormone that’s better regulated in your day-to-day life. 

Can too much cortisol be a problem? 

The danger with cortisol comes when we’re under chronic stress, and instead of simply spiking then coming back down, it stays high. “That’s when things become dysregulated,” says Reed. 

You’ll typically notice fatigue, weakness, and either increased hunger or a lack of it. “You feel ‘beat up’ for lack of a better phrase,” says Sotir. 

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If you linger in this state long-term, chronically high cortisol can lead to health problems like heart disease, impaired immune function, type II diabetes, mood disorders (like depression and anxiety), digestive issues, and more. 

Before you start stressing, the good news is doctors can effectively test our cortisol levels to determine whether they’re actually behind any symptoms we’re experiencing. You’ll just want to keep timing in mind when you test: A healthy cortisol response is naturally highest in the morning, and during the follicular phase of our menstrual cycle.  

How to adjust your workouts if your cortisol is chronically high

Our bodies are designed to experience an ebb and flow of cortisol levels. But if they never go down—either because of extreme stress, a cortisol disorder like Cushing’s syndrome, or certain medications that elevate it—that’s when you might reconsider your approach to fitness. 

“If you're under duress all the time, perhaps engaging in a really stressful form of exercise is not your best option,” says Sotir. 

The key there is not to stop exercising altogether. Because remember, with the right approach, staying active can reduce your stress levels. 

Well-designed low-cortisol workouts are both low impact and low intensity. “They’re less likely to release a large amount of cortisol because they're not as stressful to your system,” says Reed. This can include yoga, walking, a low-key Pilates session, tai chi, slow strength training, or gentle swimming. Really, almost any workout with controlled movements where you can keep your breathing smooth and steady can qualify. “Focus on activities that are enjoyable and relaxing.”

Remember: Changing your fitness routine alone won’t solve the problem. If you are diagnosed with high cortisol, Reed says most physicians will also prescribe medication and other lifestyle changes (like improving your sleeping habits).  

For most, a mix of high- and low-cortisol workouts is best

Even though the cortisol spike we get from hard workouts isn’t necessarily a bad thing, it’s not something we want every single day. 

“When we're exercising, we are stressing all of our systems,” says Reed. “Not only your endocrine system—which is helping with cortisol regulation—but also your cardiorespiratory system and musculoskeletal system.” Training hard enough to spike that cortisol means you’re also putting major stress on your heart and lungs, and muscles and joints, which is only healthy as long as you keep it in moderation. 

The key is finding a balance. The general exercise science rule is to do about 20 percent of our workouts at a high intensity (where our rate of perceived exertion hits about seven or higher on a scale of zero to 10). The remaining 80 percent should be done at a moderate effort (more like a four to six out of 10). 

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In reality, the vast majority of us don’t get enough exercise. And if you don’t have an actual cortisol problem, doing even less activity could unintentionally backfire and leave you with higher levels in the long run.

“Very few people are doing so much exercise that they need to scale back and do only low-impact, low-intensity work,” says Reed. “Unless you’re diagnosed with an actual disorder, it's good to be aware of, but probably not something you should be hyper-focused on.”

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FitnessFitness Tips

The 5 Best Pilates Exercises to Improve Flexibility

Stretch your limits with these gentle movements.

Unrecognizable woman stretches arms to legs while stretching on yoga mat on wooden floor of an outdoor terrace.
Photo Credit: Stocksy / Alexander Grabchilev
Published Feb 10, 2025

Written by 

Annita Katee

Maybe you used to be bendier than Gumby–or maybe you dreaded the sit-and-reach test every year in school. Whatever your current flexibility (or lack thereof), it’s all too easy to believe your body's stretch potential can’t be fixed.

Experts in This Article

Emma Stallworthy

Pilates instructor and founder of Your Reformer

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As someone who always struggled to touch her toes, I certainly felt that way. Fast-forward to when I discovered Pilates. Within a few months, I saw a noticeable improvement in my flexibility. It taught me an important lesson: Flexibility isn’t an all-or-nothing trait. 

While things like genetics can influence flexibility, you can find meaningful progress from consistent stretching and mindful movement. In this article, we’ll dive into the impact flexibility has on our bodies, how Pilates can help boost it, plus a few go-to moves to add to your arsenal.

Why Does Flexibility Matter? 

Flexibility refers to the ability of our joints to move with ease. “Good flexibility allows us to perform everyday movements like bending, squatting, or walking without discomfort,” says Emma Stallworthy, Pilates instructor and founder of Your Reformer. “It also helps maintain proper alignment in our spine, hips, shoulders, and neck, resulting in reduced strain and discomfort from prolonged sitting or standing.” 

Beyond simply feeling amazing, increasing your flexibility can reduce your injury risk. “When our muscles can stretch and contract properly (aka are flexible), they absorb shock and impact better, meaning a reduced risk of overstretching, tearing, sprains, strains, and other injuries,” says Stallworthy. 

Then there’s the boost in circulation we also receive, she adds. “This helps improve overall muscle function and decreases feelings of fatigue as the body can deliver nutrients more efficiently.” 

Flexibility Myths and Facts 

1. Poor flexibility means you are unfit.

FALSE

Being flexible and being fit are two completely different things. “Fitness is a multifaceted concept that encompasses various physical attributes including strength, endurance, cardiovascular health, and flexibility,” explains Stallworthy. “While flexibility is an important component of overall fitness, it is just one aspect of it.” With that said, when our flexibility is lacking, it can increase our chances of injury–which can land you on the sideline (leading to decreased fitness). 

2. Your entire body is either flexible–or not. 

FALSE

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Our body is a complicated, interconnected system. “It’s entirely possible to be flexible in some areas of the body and not in others,” says Stallworthy. A lot of this comes down to our daily habits and movements. “For example, people who sit a lot during the day may develop tight hip flexors, hamstrings, and lower back muscles,” she says. “On the contrary, sports that involve repetitive movements like swimming might have excellent flexibility in the shoulders but less in the legs.” 

3. Genetics play a part in flexibility. 

TRUE

While they aren’t the sole determinant for your limberness (or lack thereof), they do play a role. “Our genetic makeup can influence factors like joint structure, tendon length, and muscle fiber type,” says Stallworthy. “However, it’s lifestyle factors that can significantly change and improve our flexibility over time. So while there may be some natural limitations, consistent deliberate stretching will improve flexibility beyond genetic predisposition.”

How Does Pilates Help Boost Flexibility? 

The practice of Pilates is a match made in flexibility heaven. “Pilates is an excellent method for improving flexibility as it focuses on controlled, dynamic movements that stretch muscles while promoting strength, alignment, and coordination,” explains Stallworthy. 

For example, movements that articulate the spine–such as rolling down and rolling up–help improve spinal mobility as they gently stretch the muscles that support the back and surrounding areas, Stallworthy says.

“Flexibility requires the development of stretch, particularly in stabilizing muscles,” says Stallworthy. “The power of Pilates is that it’s able to promote both strength and flexibility during each session.” 

How Long Does it Take to Improve Flexibility? 

If you can’t touch your toes on Monday, don’t expect you to be able to by Friday. “Improving flexibility takes consistent effort and is a gradual process,” says Stallworthy. “On average, you can start seeing noticeable improvements in flexibility within three to six weeks of consistent practice (ideally every day). However, significant changes might take three to six months, and maintaining flexibility requires long-term commitment.” 

5 Pilates Moves to Increase Flexibility

These flex-friendly moves from Stallworthy are made to fit your specific needs: Complete the series as a cohesive routine to boost your total-body range of motion; or, pick and choose the moves you need the most and add them to your regular workout. These can also be a great way to cool down after a workout, or a wonderful way to start your day with some gentle movement.

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Hip Flexor Stretch

Targets: hip flexors and quads  

  1. 1.
    Start in a half-kneeling position with your left foot out in front.
  2. 2.
    Place your hands on your hips. 
  3. 3.
    Lean back slightly so you feel a stretch in your right quadriceps and hip flexors.
  4. 4.
    Hold for five seconds, return to start; complete five reps, then switch sides and repeat. 

Mermaid

Targets: side of the body, ribs, hips, and middle back

  1. 1.
    Sit on the floor in a “z-sit” position–right leg bent in front of you, left bent behind you. 
  2. 2.
    Keeping your torso lifted, place your left hand on the floor beside your hip; inhale, and reach your right arm overhead. 
  3. 3.
    Exhale as you bend gently to your left, feeling a stretch along the right side of your body. 
  4. 4.
    Slowly return to the starting position. Repeat five times, then switch sides and repeat. 

Swan

Targets: back, chest, and spine

  1. 1.
    Lie facedown with your legs extended straight behind you hip-width apart; bring your elbows out to the side in line with your shoulders, placing your palms and forearms flat on the floor so your hands are next to your head. 
  2. 2.
    Brace your core to support your lower back. 
  3. 3.
    Press into your palms to lift your chest, straightening your arms without locking your elbows. 
  4. 4.
    Pause for one deep breath, then lower back down slowly, one vertebra at a time.
  5. 5.
    Repeat five to eight times.

Roll down 

Targets: back and spine

  1. 1.
    Stand with your feet hip-width apart, arms relaxed by your sides. 
  2. 2.
    Gently tuck your chin toward your chest, then round your upper back and slowly roll your upper body down in front of your legs. 
  3. 3.
    Pause at the bottom, letting your arms dangle and your head relax; inhale deeply. 
  4. 4.
    Exhale, then slowly roll back up to the starting position. 
  5. 5.
    Repeat three to five times, focusing on smooth, deliberate movement. 
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Foot in Strap 

Targets: hamstrings, inner thighs, ITB

  1. 1.
    You’ll need a resistance band, yoga strap, or towel for this exercise.
  2. 2.
    Lie faceup with your left leg straight; loop the band around your right instep, holding both ends of the band in your right hand. 
  3. 3.
    Keeping your tailbone firmly on the ground, straighten your right leg to extend your right heel over your right hip. 
  4. 4.
    With your hips even on the floor, slowly extend your right leg as far as you can out to the side of your body, stretching your inner thigh. Hold for two to five breaths. 
  5. 5.
    Use the band to gently raise your leg back to the starting position, before moving it across your body to stretch the outer hip and thigh. Hold for 2-5 breaths. 
  6. 6.
    Repeat two more times in each position, then switch legs.

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