The Best Time of Day to Work Out (And Why It Depends on You)

Morning Workouts – Get It Done Early

Starting your day with a workout can set a positive tone and boost your metabolism.

Pros:

• Boosts metabolism: Morning exercise can kickstart your metabolism, helping you burn more calories throughout the day.

• Fewer distractions: Early workouts are less likely to be interrupted by unexpected events.

• Improved focus and mood: Physical activity in the morning can enhance cognitive function and mood, leading to better productivity.

• Better sleep: Regular morning exercise can help regulate your circadian rhythm, potentially leading to better sleep.

Cons:

• Time constraints: Fitting in a workout before work or other commitments can be challenging.

• Lower energy levels: You might feel less energetic in the morning, affecting performance.

• Muscle stiffness: Muscles may be less flexible after waking, increasing the need for a thorough warm-up.

Best for:

• Individuals with busy schedules who prefer to complete their workouts early.

• Those who feel more focused and productive after morning exercise.

• Anyone looking to establish a consistent routine.

Pro Tip: To ease into morning workouts, prepare your gear the night before and start with light exercises to get your body moving. My favorite way to wake up.

Afternoon Workouts – Peak Performance Hours

If you find your energy levels peaking later in the day, afternoon workouts might be ideal.

Pros:

• Enhanced performance: Studies suggest that strength and endurance may peak in the afternoon, leading to improved performance.

• Reduced injury risk: Warmer body temperatures in the afternoon can make muscles more flexible, reducing the risk of injury.

• Stress relief: Midday exercise can provide a break from work-related stress, improving mood and productivity. It will also significantly boost your energy to get you through the rest of the afternoon.

Cons:

• Scheduling conflicts: Work or personal commitments might make afternoon workouts challenging.

• Post-lunch sluggishness: Exercising too soon after eating can cause discomfort.

• Potential disruptions: Unplanned meetings or tasks can interfere with workout plans.

Best for:

• Individuals with flexible schedules.

• Those who experience energy slumps in the afternoon and seek a natural boost.

• People aiming to maximize performance due to optimal body conditions.

Pro Tip: Schedule your workout during lunch breaks or block out time in your calendar to ensure consistency.

Evening Workouts – Stress Relief & Strength Gains

For night owls or those seeking to unwind after a long day, evening workouts can be particularly beneficial.

Pros:

• Peak muscle function: Muscle strength and function tend to be at their highest in the evening, potentially leading to better performance.

• Stress reduction: Evening exercise can help alleviate the day’s stress, promoting relaxation.

• Social opportunities: Gyms and fitness classes often have more offerings in the evening, providing social engagement.

Cons:

• Sleep disruption: Exercising too close to bedtime can interfere with sleep quality.

• Lower motivation: After a tiring day, finding the motivation to work out can be challenging.

• Crowded facilities: Gyms are often busier in the evening, which might not suit everyone.

Best for:

• Individuals who feel more energetic later in the day.

• Those looking to relieve stress accumulated throughout the day.

• People who prefer group classes or social workouts.

Pro Tip: To prevent sleep disturbances, aim to finish your workout at least 1-2 hours before bedtime.

Finding Your Best Workout Time

Ultimately, the optimal time to exercise varies from person to person. Here’s how to determine what works best for you:

• Listen to your body: Pay attention to when you feel most energetic and motivated.

• Consider your schedule: Choose a time that aligns with your daily commitments to ensure consistency.

• Experiment: Try working out at different times to see when you feel best and can maintain regularity.

• Prioritize consistency: Regular exercise, regardless of timing, is key to achieving fitness goals.

Conclusion

There isn’t a one-size-fits-all answer to the best time to work out. Whether it’s morning, afternoon, or evening, the most important factor is finding a time that fits your lifestyle and keeps you motivated. By tuning into your body’s natural rhythms and considering your schedule, you can establish a routine that not only meets your fitness goals but also enhances your overall well-being.

References

1. Mayo Clinic Health System. (2024). Best time of day for your workout.

2. Cleveland Clinic. (2024). Does It Matter What Time of Day You Exercise?.

3. Healthline. (2023). Morning Workouts Are Linked to Better Weight Management, Study Finds.

4. American Heart Association. (2024). When Is the Best Time of Day to Work Out?.