If you’re an active individual that loves to workout, you’ve probably asked yourself: Is it better to workout in the morning or in the evening?
The fact is, this has been a long-standing debate among fitness enthusiasts and researchers. While there is no one-size-fits-all answer (but plenty of opinions), several studies have investigated the effects of exercise timing on various health and performance outcomes.
Is The Timing Of Your Workout Really That Important?
So which is better, working out at the crack of dawn or at night? The truth is, it all just might come down to preference.
A review of the literature published in the journal Sports Medicine concluded that the timing of exercise may not be as important as consistency and adherence to a regular exercise routine (1). Therefore, the best time to work out may depend on individual preferences, schedules, and lifestyle factors.
And I concur, because truth be told, a workout routine is only beneficial when done consistently.
That aside, there are some clear, science backed benefits of when you choose to break a sweat throughout the day.
What are the advantages to working out in the morning versus the evening?
Listen, we get it, not everyone wants to join the 4 AM club and hit the weights like Mark Wahlberg:
But, despite your aversion to waking up at the crack of dawn, there are some significant benefits.
Working out in the morning can:
Boosts metabolism:
Exercise in the morning can kickstart your metabolism and help you burn more calories throughout the day. When you exercise, your body burns calories, and this increased calorie burn can last for hours after you finish your workout. This is known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC).
Studies have shown that exercising in the morning can increase EPOC and therefore calorie burn throughout the day. One study published in the Journal of Strength and Conditioning Research found that participants who exercised in the morning had a higher EPOC compared to those who exercised in the afternoon or evening.
This suggests that morning exercise can lead to a greater overall calorie burn throughout the day.
Related Reading: 4 Fasted Cardio Benefits: Should You Do Empty Stomach Cardio?
Increases energy and focus:
A morning workout can provide a burst of energy and help you feel more alert and focused for the rest of the day.
Working out in the morning can increase energy and focus in several ways. First, exercise helps to release endorphins, which are hormones that produce feelings of happiness and well-being. These endorphins can help to boost mood and increase energy levels, which can help you feel more alert and focused throughout the day.
Another way that working out in the morning can increase energy and focus is by promoting blood flow and oxygen delivery to the brain. Exercise helps to increase blood flow throughout the body, including to the brain. This increased blood flow delivers oxygen and nutrients to brain cells, which can help to improve cognitive function and increase focus.
Better sleep:
Studies have shown that exercising in the morning can help regulate your sleep-wake cycle and lead to better sleep quality at night.
Morning workouts can help to regulate the body’s natural sleep-wake cycle, or circadian rhythm. This is because exercise in the morning exposes you to natural sunlight, which can help to reset your internal clock and improve sleep quality at night. Studies have shown that regular exercise can improve sleep quality, which can in turn increase energy and focus during waking hours.
Related Reading: The 10 Best Cooling Mattresses For Muscle Recovery In 2023
Advantages of Working Out At Night
On the other hand, for some of you, woking out at night is the perfect end to a long, stressful day. What better way to get out the frustrations of a hectic day than to slam some weights?
Here are some potential advantages to working out in the evening:
Increased strength:
Working out in the evening can cause you to have more strength for a few different reasons.
One study published in the Journal of Strength and Conditioning Research examined the effects of morning versus evening exercise on muscle strength and endurance in young men. The results showed that muscle strength and endurance were greater in the evening group compared to the morning group, suggesting that the body may be more primed for exercise in the evening due to factors such as increased core body temperature and hormone levels (2).
Related Reading: Top 3 Must Have Pre-Workout Ingredients That Work
Lower injury risk:
Additionally, evening workouts can allow for more time to warm up and prepare the body for exercise. This can lead to improved range of motion and flexibility, which can help to increase strength and reduce the risk of injury.
More time to prepare:
Another factor that can contribute to increased strength from evening workouts is proper nutrition and fueling. Throughout the day, you have likely consumed several meals and snacks, which can provide your body with the necessary nutrients and energy for a successful workout.
Related Reading: The 10 Best Foods For Muscle Recovery: Fuel Your Body Like A Pro
Additionally, many people find it easier to consume a pre-workout meal or snack in the evening, which can provide extra energy and endurance during exercise.
Improves Insulin Sensitivity
If you struggle maintaining your glucose levels or you’re insulin resistant, you might get a slight advantage working out at night.
A study published in the Journal of Physiology investigated the effects of morning versus evening exercise on glucose metabolism and insulin sensitivity in sedentary overweight men.
The results showed that evening exercise improved glucose metabolism and insulin sensitivity to a greater extent than morning exercise, possibly due to the circadian rhythm of glucose metabolism (3).
Final Thoughts
The bottom line is this: whether you workout in the morning or the evening, you’re going to benefit either way. While studies on the topic will eternally evolve, just remember that you’re doing something good for your body.
Just remember the importance of consistency and adherence to a regular exercise routine should not be overlooked. Ultimately, the best time to work out is the time that works best for the individual and allows for consistent participation in physical activity.
References:
- Cook CJ, Beaven CM, Kilduff LP. Three Weeks of Morning or Evening Resistance Exercise Similarly Improve Strength and Myofibrillar Protein Synthesis in Young Men. J Strength Cond Res. 2019 Apr;33(4):817-827. doi: 10.1519/JSC.0000000000003055. PMID: 30020276.
- Sedliak M, Finni T, Cheng S, Haikarainen T, Häkkinen K. Effect of time-of-day-specific strength training on muscular hypertrophy in men. J Strength Cond Res. 2018 Feb;32(2):545-553. doi: 10.1519/JSC.0000000000002339. PMID: 29095757.
- Maessen DE, Eijsvogels TMH, Verheggen RJHM, Hopman MTE, Verbeek ALM, de Vegt F. Entrenched effects of morning versus evening exercise on glucose metabolism in obese men. J Physiol. 2018 Jul 1;596(13):2581-2593. doi: 10.1113/JP275659. Epub 2018 May 30. PMID: 29744916.
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