What’s the Best Time to Exercise? Morning vs. Evening Workouts
When it comes to exercise, most of us think about what we’re doing—strength training, cardio, or yoga. But have you ever wondered when you should work out? Morning or evening? While research hasn’t found a one-size-fits-all answer, choosing the right time of day can help you feel better, perform better, and stick to your fitness routine. Let’s break it down.
Why Does Timing Matter?
Your body follows a natural rhythm, called the circadian rhythm, which influences how you feel at different times of the day. This rhythm affects:
- Energy Levels: You might feel more awake in the morning or evening, depending on your personal rhythm.
- Body Temperature: It’s typically lower in the morning and peaks in the afternoon, which can impact performance.
- Hormone Levels: Cortisol and testosterone—important for energy and strength—fluctuate throughout the day.
Understanding how your body works can help you decide when to work out for the best results.
Benefits of Morning Workouts
1. Start the Day Energized
- Morning exercise boosts your mood by releasing endorphins, setting a positive tone for the rest of the day.
2. Helps with Consistency
- Exercising early reduces the risk of life getting in the way. You’re more likely to stick to your routine.
3. Improves Sleep
- Some studies suggest that morning workouts can help regulate your sleep-wake cycle, making it easier to fall asleep at night.
4. Great for Fat-Burning
- Exercising before breakfast may help burn more fat, as your body taps into stored energy.
5. Builds Mental Clarity
- Morning exercise can enhance focus and alertness, which can be especially beneficial if you have a busy workday ahead.
Best for: People who want to kickstart their day with energy, improve their mood, or fit in a workout before other commitments.
Benefits of Evening Workouts
1. Peak Performance
- Your body temperature and strength levels are higher later in the day, so you might lift more weight or run faster.
2. Stress Relief
- Working out in the evening can be a great way to unwind and release the stress of the day.
3. Social Opportunities
- Many group classes and sports leagues are scheduled after work, making it easier to work out with friends.
4. Builds Habit for Night Owls
- If you’re not a morning person, evening workouts may feel more natural and enjoyable.
5. Promotes Recovery
- Evening workouts may help your body relax and prepare for a restful sleep, especially when followed by a calming cooldown or stretching session.
Best for: Those looking to optimize performance or relax after a busy day.
What Does the Science Say?
While research hasn’t definitively proven that one time of day is better for everyone, some key findings include:
- Strength and Power: These often peak in the late afternoon or evening, so you might feel stronger during evening workouts.
- Fat-Burning: Morning exercise on an empty stomach may increase fat oxidation.
- Consistency: People who work out in the morning are often more consistent.
- Performance Testing: Training at the same time as a planned event (like a race or competition) can improve your results.
- Mood Benefits: Both morning and evening workouts release endorphins, but timing your exercise based on your natural energy levels may amplify these effects.
Tips for Choosing Your Ideal Time
- Listen to Your Body
- Pay attention to when you feel most energetic and schedule your workouts then.
- Think About Your Goals
- Want to improve strength? Evening might work better. Want to build a habit? Try mornings.
- Be Flexible
- Life gets busy! It’s better to fit in a workout at any time than skip it altogether.
- Stick to a Routine
- Your body adapts over time. Consistency matters more than the time of day.
- Combine It with Your Schedule
- Morning workouts might suit early risers, while evening sessions can align better with night owls. Work around your personal and professional commitments.
- Hydration and Nutrition Matters
- For morning workouts, hydrate well and consider a light snack to fuel your session. For evening workouts, ensure you’ve eaten properly throughout the day to have enough energy.
Finding What Works for You
At the end of the day, the best time to exercise is the time that works best for you. Morning, afternoon, or evening—what matters most is that you move your body and enjoy the process. Try experimenting with different times to see what feels best and helps you stick to your routine.
So, whether you’re an early bird or a night owl, lace up those shoes and get moving. Your body will thank you!
Reference: https://pubmed.ncbi.nlm.nih.gov/37208462/