How to know if you should meditate before or after a workout
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn the difference between meditating before or after you workout, and how to know which to choose. Plus, 6 tips to build your own meditation schedule.
Deciding when to meditate around your workout isn’t always straightforward. You might wonder whether it’s best to calm your mind before you start exercising, or if it’s better to use meditation as a way to wind down afterwards. It turns out, there are benefits to each approach.
Discover how meditation can enhance your focus for a better gym session, or help relax your muscles post-exercise so you can tailor your practice to your own goals and needs.
Should you meditate pre-workout or post-workout?
Meditation is all about taking time to focus your mind, which can help you feel calm and clear-headed. When it comes to combining meditation with your workout, you may choose the timing based on what kind of benefits you’re hoping to gain from your practice.
Some days you might need that mental prep before a workout. Maybe you’ve had a busy, draining day and the last thing you want to do is move your body. If you know some movement would be good for you but you’re having trouble getting into the right headspace, meditation could help get you there.
On other days, a post-workout meditation might help you to wind down. This could be integral if you work out in the evenings and want to begin your evening routine after you work out. The key is to listen to your body and mind, and choose the option that supports your goals for that day.
When to meditate before a workout
The goal of meditating before your workout isn't just about feeling relaxed. It's about readying your mind and body for the best possible exercise session. Meditating before your workout can help you create a mental space where you can focus, perform well, and maybe even enjoy your workout more than usual.
When you're stressed out: If you're feeling stressed, meditation is a great tool. It can help you leave worries behind so you can focus on your exercise routine without distractions.
If you’re having difficulty focusing: On days when it's hard to concentrate, a pre-workout meditation session can be a big help. It can clear your mind, allowing you to stay focused on your workout goals. This can help you to be more present during your workout because your mind isn't wandering elsewhere.
Feeling overwhelmed or tired: Sometimes, we feel overwhelmed or just too tired to even think about exercising. Meditating before working out can give you that mental boost or energy lift you need, helping you feel more ready and energized for physical activity.
Preparing for intense workouts: If you're planning a particularly challenging workout, meditating beforehand may help you mentally prepare. It can encourage a positive mindset, enabling you to tackle tough exercises with more confidence and determination.
When you want to improve performance: Meditation can help improve your body-mind connection. This means you become more aware of your body movements, which can lead to better performance in sports or exercises that require precision and coordination.
When to meditate after a workout
Meditating after a workout can bring great benefits—it’s perfect for winding down and making the most of the post-exercise glow.
When you need fast recovery: After an intense workout, meditation can encourage relaxation, which can help your body recover by reducing muscle tension and soreness.
When you have high cortisol levels: Intense exercise may raise your body's stress hormones, such as cortisol and adrenaline”, as there are a few stress hormones, cortisol being one of them. Meditating after your workout can help bring a sense of calm and reduce any post-exercise stress.
To regulate breathing and heart rate: A vigorous workout can raise your heart rate and make you breathe heavily. Meditation can help your body transition smoothly back to a state of rest.
To enhance mind-body connection: After exercising, you're more aware of how your body feels—where it's sore, or how it's energized. Meditating at this time can deepen that connection, helping you become more attuned to your physical state and any signals your body might be sending.
To reflect on your workout: Meditating post-workout gives you a moment to think about what went well and how you feel overall about your exercise routine.
When seeking mental clarity: Exercise can energize not just your body but also your mind. If you're looking for clear thoughts and a focused mind, meditating after your workout can help harness this mental energy.
How to build your own meditation practice around your workouts
Creating a consistent meditation practice around your workouts isn’t always easy, but we’re here to help. Use these simple tips to incorporate meditation and mindfulness into your exercise time, enhancing both your mental and physical wellbeing.
1. Consider your surroundings
Whether you choose to meditate before or after your workout, it can be helpful to find a time in your day when interruptions are minimal. A peaceful environment makes it easier to focus and get the most out of your meditation, so if you know you’ll be somewhere quiet before your workout, you may opt for practicing before. If you won’t find a quiet spot until you’re done exercising, then consider practicing after.
💙 If meditation is new to you, check out 7 Days of Calm to get you started.
2. Start with short sessions
Begin with meditations that are only 1–5 minutes long. This makes it more manageable and less daunting, especially if you're new to meditation and trying to fit it in before you exercise. Gradually, as you get more comfortable, you can increase the duration of your sessions. If you find that a longer meditation makes you too sleepy before exercising, try doing it after.
💙 Even a three minute meditation session can help get you into a more grounded frame of mind. Try Reset with the Breath with Jay Shetty.
3. Aim for consistency
Just like you schedule your workouts ahead of time, schedule in your pre or post workout meditation as well. Set a reminder, add it to your calendar, whatever helps you show up consistently for your meditation practice. This will help you build the habit, and over time meditation will become a natural part of your daily routine.
4. Combine meditation and movement
If you’re finding it hard to carve out a specific time for meditation before or after your workout, or you’re running low on time, try combining them! A walking or running meditation will allow you to move your body and quiet your mind at the same time.
💙 Try our Walking Meditation on your next stroll, or put on A Mindful Run to explore moving mindfully.
5. Adjust as needed
While consistency is great, it’s also important to allow yourself the flexibility to change things up when needed. Check-in with how you’re feeling, what your schedule is looking like, or any needs you have, to make sure your meditation practice is meeting you where you are (which is bound to be different day-to-day).
Meditation before or after workout FAQs
Is it better to meditate before or after a workout?
Deciding whether it's better to meditate before or after a workout depends on what you want to achieve and how you feel. If you meditate before exercising, it can help clear your mind, reduce stress, and improve your focus, which might make your workout more effective. On the other hand, meditating after a workout can help your body and mind relax, aiding in recovery and reducing muscle tension. There's no right or wrong answer—it's about finding what feels best for you and your body on any given day.
What are the differences between meditation and workout?
Meditation and workouts, while beneficial for overall health, serve different purposes and affect the body and mind in unique ways. Meditation is primarily a mental exercise focusing on calming the mind, enhancing mindfulness and reducing stress. On the other hand, workouts are physical activities designed to strengthen the body, improve cardiovascular health and increase endurance. Both practices can complement each other, as a calm and focused mind can improve workout performance, while regular physical activity can reduce anxiety and improve mood, creating a beneficial cycle of wellness.
Should I meditate before or after a shower?
Whether you meditate before or after a post-workout shower is really up to your personal preference. Some people find that a shower helps them wake up and feel refreshed, making them more alert for their meditation. Others prefer to meditate first as it helps them relax and enjoy their shower more. Try both ways and see which one works better for you. The key is to make meditation a comfortable and enjoyable part of your exercise and movement routine.
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