Morning or Evening: When should you exercise?
How Time of Day Affects Exercise
Your body's natural rhythms play a big role in how effective your workouts are. Timing your exercise to align with these rhythms can make a noticeable difference.
Daily Body Temperature Changes
Your core body temperature fluctuates throughout the day, directly affecting your physical performance. It hits its highest point between 2:00 PM and 4:00 PM[6], making this window ideal for physical activity. During this time, your muscles are warmer and more pliable, which can boost strength and lower the risk of injuries.
Here's how body temperature changes impact exercise at different times:
| Time of Day | Body Temperature | Exercise Impact |
|---|---|---|
| Morning | Lowest | Longer warm-up needed; higher injury risk |
| Afternoon | Peaks (2:00–4:00 PM) | Greater strength and flexibility; lower injury risk |
| Late Evening | Declining | Moderate performance as the body cools down |
"For most of us who want to exercise for general health effects, the best time is the time that works best for your lifestyle and allows you to perform it regularly."[5]
These temperature changes also set the stage for hormonal shifts that further affect your workout performance.
Daily Hormone Patterns
Your hormones follow daily cycles that influence how your body responds to exercise. For example, cortisol - a hormone tied to energy and alertness - peaks around 8 AM and slowly decreases as the day progresses[7]. This makes morning workouts a good option for boosting energy.
However, evening high-intensity exercises can interfere with melatonin production, potentially disrupting sleep. As Carol Harrison explains:
"Research has found that if you do vigorous exercise in the evening, it delays the production of melatonin the next night, making it harder to fall asleep."[10]
Here’s how hormones impact exercise at different times:
- Morning: Elevated testosterone levels can aid muscle building[8].
- Evening: Helps counteract natural insulin resistance[2].
- Night: High-intensity workouts can increase melatonin levels by up to 50%[9].
"Cortisol is the most important hormone in the body because it touches literally every other system in the body."[7]
Morning Workout Advantages
Starting your day with exercise can improve your health, sharpen your focus, and establish a steady routine. Working out before breakfast can also enhance fat burning, boost mental clarity, and improve sleep quality.
Faster Metabolism and Fat Burning
One standout benefit of morning exercise is its impact on fat metabolism. Research shows that exercising in the morning increases fat oxidation significantly compared to later in the day:
- 158 ± 13 calories from fat burned per hour during morning workouts versus 42 ± 7 calories in the afternoon[11].
- 717 calories from fat burned per day with morning exercise compared to 456 calories on control days[11].
"Under energy-balanced conditions, 24-h fat oxidation was increased by exercise only when performed before breakfast. Transient carbohydrate deficits, i.e., glycogen depletion, observed after morning exercise may have contributed to increased 24-h fat oxidation."[11]
Improved Mental Focus
Morning workouts don’t just benefit your body - they also sharpen your mind. Studies suggest morning exercisers report higher productivity and energy levels compared to those who work out in the evening:
Metric | Morning Exercisers | Evening Exercisers |
|---|---|---|
Workplace Productivity | 69% | 61% |
Daily Energy & Motivation | 50% | 34% |
Likelihood of Management Role | +44% | Baseline |
"Early morning exercise enhances mental clarity, improving focus and productivity throughout the day. It's like a shot of espresso for your brain, minus the jitters! Physical activity can improve cognitive function, leading to better productivity and mental clarity at work or school." – EōS Fitness[14]
Beyond focus, morning exercise fosters discipline, helping you stick to a consistent routine that pays off in the long run.
Building a Consistent Routine
Morning workouts are a great way to build a dependable exercise habit by sidestepping common distractions. Experts suggest starting with moderate activities like brisk walking, aiming for 150 minutes per week, and gradually increasing your workout duration by 5–10 minutes each week[13].
Better Sleep Quality
Morning exercisers often experience improved sleep, including longer rest, more restorative sleep stages, and better overall quality[15].
"Much to our surprise, 7 a.m. exercise was better in terms of reduced blood pressure throughout the day and greater sleep benefits than exercise at 7 p.m., and there was little blood pressure or sleep benefit when exercise was done at 1 p.m." – Scott Collier, PhD[15]
This improved sleep provides the energy needed to tackle your next morning session. While morning workouts offer these benefits, evening sessions may better suit those prioritizing peak physical performance - your goals can guide your choice.
Evening Workout Advantages
Evening workouts can improve your physical performance, help you unwind after a stressful day, and even provide a chance to connect with others through group exercise. Let’s break down how your body’s natural rhythms and the timing of evening workouts work to your advantage.
Peak Physical Performance
Your body tends to perform best between 6:00 and 8:00 PM, making evening an ideal time for exercise [16]. During this period, several key physical factors are at their peak:
Performance Factor | Evening Benefit |
|---|---|
Muscle Function | Strength and flexibility are at their highest [18] |
Oxygen Utilization | Metabolism is more efficient [4] |
Nerve Signals | Faster transmission for quicker responses [17] |
"The body's ability to perform peaks in the afternoon and early evening for some people, with optimal muscle function, strength and endurance often occurring later in the day." - Mayo Clinic Health System [4]
This natural rhythm can help you push harder during your workouts, setting the stage for better results and a refreshing way to de-stress.
Post-Work Stress Relief
After a long day, an evening workout can be a fantastic way to blow off steam. With 94% of workers reporting workplace stress - and Americans experiencing stress levels 20% higher than the global average [22] - evening exercise offers a much-needed mental reset.
Here’s how it helps:
- Releases endorphins, boosting your mood [19]
- Eases tension in tight muscles [21]
- Prepares your body for relaxation before sleep [20]
"Working out after a long day provides valuable stress relief by enhancing relaxation. The physical activity serves as a healthy outlet to unwind worrying thoughts and relaxing tight muscles." - Alanna Kate Derrick, certified personal trainer [21]
Just make sure to finish your workout 60–90 minutes before bedtime to avoid affecting your sleep [20].
Group Exercise Options
Evening workouts also open the door to social fitness opportunities. Whether it’s a group class, a sports league, or a training session, exercising with others can add an extra layer of motivation and enjoyment. Research shows that people who participate in group exercise often experience higher levels of physical and emotional well-being compared to those who work out alone.
Consider these options for a more social workout:
- Sign up for evening fitness classes at your local gym
- Coordinate workout sessions with friends or coworkers
- Join after-work sports leagues
- Attend specialized training sessions tailored to your fitness goals
These shared activities not only keep you motivated but also help build a supportive fitness community, making your evening workouts even more enjoyable.
How to Pick Your Best Workout Time
Daily Schedule Review
Sticking to a consistent workout routine is crucial [23]. Look at your weekday schedule to find times you can reliably set aside for exercise. If your evenings tend to be chaotic or unpredictable, morning workouts might be a better fit. Also, think about when you naturally have the most energy - this can help you settle on the ideal time to exercise.
Morning vs. Night Person
Your natural sleep-wake cycle, or chronotype, plays a role in how well you perform during workouts. If you're an early bird, morning workouts can help you stay consistent. On the other hand, night owls might see better results in the evening. Research shows that women who exercise in the evening can improve upper body strength by about 7%, while men may burn 28% more fat during evening sessions [24]. Choosing a workout time that matches your chronotype can help you stick to your routine and achieve your goals [5].
Exercise Goals
Your fitness goals can also guide your decision. If weight loss is your priority, exercising in the morning (between 7:00 and 9:00 AM) might be more effective. Studies suggest that working out before noon leads to better weight loss results compared to sessions after 3:00 PM [25][26]. For building muscle, evening workouts are often better because they align with peak muscle performance [27].
"The most important considerations for building muscle mass are consistency, nutrition, recovery and ensuring proper training stimulus" [27]
Sleep Schedule Impact
Morning workouts, especially around 7:00 AM, can help you go to bed earlier, get more deep sleep, and wake up less during the night [3]. If you prefer exercising in the evening, aim to finish high-intensity workouts at least 60–90 minutes before bedtime to avoid disrupting your sleep.
"The best time of day for people who are exercising is the time of day they like to do it" [12]
Conclusion: Choose Your Best Time
Morning and evening workouts each offer their own perks, as highlighted by scientific studies and lifestyle considerations. For instance, a 7:00 AM workout can reduce post-exercise blood pressure by 10% [3] and encourage healthier eating habits [1]. On the other hand, evening workouts take advantage of peak muscle warmth, making them ideal for strength training [3].
"For individuals limited to morning or afternoon workouts, there's no immediate cause for alarm based on this study alone. The broader consensus remains that engaging in regular physical activity, regardless of the time of day, is most important for health." – Ryan Glatt, CPT, NBC-HWC [2]
The best workout time is the one that matches your schedule and energy levels. Fitness expert Paige Waehner, CPT, puts it simply:
"Consistency is the key to gaining fitness, so the best time to work out is the best time that works for you." [18]
Try different workout times for a few weeks and track how they affect your energy, sleep, and performance. Just keep in mind - it's best to avoid intense workouts within 60-90 minutes of bedtime [3].
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