The best use of the extra hour when the clocks go back is sleep, with a short walk or light workout later if you feel good. Don't waste a rare free hour on a heroic training session on four hours' rest.
Pick a short workout for later in the day.
Check with your doctor if you have sleep problems or health conditions.
When do the clocks go back?
In 2026, clocks go back on Sunday, October 25 in the UK and most of Europe, and on Sunday, November 1 in the United States. Always confirm the date and time for your area.
Option 1: Sleep (recommended)
Sleep is when you recover from training. Many men over 35 run a sleep debt without noticing. Use the extra hour to catch up. Read how much sleep to lose weight.
Tip: Keep your normal bedtime and wake time by the new clock. Don't turn the extra hour into a lie-in marathon, or it may make the next few mornings harder.
Option 2: A calm morning walk
Daylight early in the day can help your body clock settle. A 20 to 30 minute walk is plenty. Read how many calories does walking burn.
Option 3: Get a longer workout in
If you're well rested and your schedule allows, you could use the hour for a longer session. Try:
- A 40-minute strength session
- A 30-minute workout plus a 10-minute mobility routine
- A family hike
Our 30-minute full body workout for men at home is a good starting point.
Option 4: Prep for the week
- Plan your sessions on a calendar
- Prep protein-rich meals
- Lay out gym clothes
Read dad bod diet: what to eat for meal ideas.
What not to do
- Stay up late gaming or scrolling
- Drink more caffeine or alcohol because "it's an extra hour"
- Do a punishing session on poor sleep
- Skip meals
A sample change-day schedule
- Wake: At your normal new-clock time
- Morning: Daylight and a walk
- Midday: Balanced meal with protein
- Afternoon: Light strength session or play with the kids
- Evening: Normal bedtime
The week after
You may feel groggy. Keep sessions shorter and lower intensity for a couple of days. Read why recovery takes longer after 30. For a fuller plan, see fall back 2026 workout schedule.
FAQs
Should I train in the morning or evening after the change?
Whichever you'll stick to. Read best time of day to work out.
I'm exhausted after the change. Should I train?
An easy walk or mobility is fine. Skip hard sessions. If you feel unwell, rest.
Can I use the hour for a hangover recovery?
Please don't plan around that. Read working out with a hangover if it happens.
The bottom line
The extra hour is a gift, so spend it on rest first. Pick a short workout for when you're refreshed.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- sleep
- time change