Should You Work Out in the Morning or Evening? The Best Time to Exercise

One of the most common fitness-related debates revolves around the ideal time of day to work out: is it better to exercise in the morning or evening? Both have their advantages and drawbacks, and the right answer largely depends on your lifestyle, preferences, and goals. In this blog, we'll explore the pros and cons of morning vs. evening workouts to help you decide when the best time to exercise is for you. 

Morning Workouts: Rise and Shine! 

For many, starting the day with a workout can be a great way to boost energy, enhance mood, and set the tone for a productive day. But is it the best choice for everyone? Let’s look at the advantages: 

Pros of Morning Workouts 

• Boosts Metabolism - Exercising in the morning can jumpstart your metabolism. It’s often said that morning workouts help you burn more calories throughout the day, even while at rest. This is because physical activity increases your heart rate and boosts calorie-burning in the hours after you work out. 

• Better Consistency - Morning exercise can help improve consistency. People who work out first thing in the morning often find it easier to stick to their routine, as there’s less chance of other commitments interfering with their workout plans.  

• More Free Time Later - By getting your workout out of the way early, you free up the rest of your day to focus on work, socialising, or relaxing. This can be especially beneficial for those with busy schedules. 

Cons of Morning Workouts 

• Body Needs Time to Wake Up - If you're not a morning person, exercising early can feel like a struggle. Your muscles are stiffer, your body temperature is lower, and you may feel groggy or sluggish, which could make early workouts less effective or enjoyable. 

• Sleep Is Crucial - To work out in the morning, you often need to wake up earlier. If this means sacrificing sleep, it might not be the best choice. Sleep deprivation can affect your mood, energy levels, and recovery, making it harder to perform at your best during workouts. 

• Risk of Injury - Some studies suggest that your body is more prone to injury when you first wake up due to lower body temperature and muscle stiffness. If you’re planning a high-intensity workout, you may want to warm up extra carefully or choose a less strenuous exercise in the morning. 

Evening Workouts: Unwind After a Long Day 

If mornings aren’t your thing, evening workouts might be a better fit. Whether you hit the gym after work or squeeze in a workout before dinner, evening exercise comes with its own set of advantages: 

Pros of Evening Workouts 

• Improved Performance - In the evening, your body has fully woken up, and your muscles are more flexible and warmed up. This means you may experience better performance during your workout, whether you’re lifting heavier weights, running faster, or completing more reps. 

• Stress Relief – After a long day, a workout can be a great way to unwind. Exercise reduces levels of the stress hormone cortisol, helping you relax and shake off the tension accumulated throughout the day. Evening exercise may be the perfect way to clear your mind and boost your mood before going to bed. 

• Better Sleep - For some, evening workouts may improve sleep quality. As exercise boosts endorphins and regulates body temperature, it can help you relax and fall asleep more easily. However, it’s important to note that high-intensity exercise too close to bedtime may have the opposite effect for some people. 

Cons of Evening Workouts 

• Potential for Schedule Conflicts - Evening workouts often clash with family dinners, social activities, and other obligations, making it easy to skip workouts. You might find yourself more likely to bail on a workout after a long day or feel too tired to give it your best effort. 

• Crowded Gyms - Many people prefer evening workouts, meaning that gyms are often busier during these hours. If you like to work out in peace, you might find it frustrating to wait for machines or have less space to move around. 

• Late-Night Exercise May Disrupt Sleep - For some people, exercising too late in the evening—especially high-intensity training—can increase heart rate and adrenaline levels, making it difficult to fall asleep. It’s essential to find a sweet spot, ideally finishing your workout at least 2–3 hours before bedtime. 

The Best Time to Exercise: Morning or Evening? 

Ultimately, the best time to exercise depends on your personal preferences, fitness goals, and daily schedule. Here’s a quick breakdown of which might work best for you: 

• Morning Workouts are ideal if you want to jumpstart your day, boost your metabolism, and ensure consistency. 

• Evening Workouts are better for those who have more energy in the afternoon, prefer higher performance, and want to relieve stress after a long day. 

If you’re unsure which one to pick, experiment with both and see which time frame fits your body and lifestyle best. The most important thing is consistency—whichever time you choose, sticking to a regular workout routine is key to reaping the benefits of exercise. 

So, whether you're a morning person or an evening exerciser, the best time to work out is the time that works for you. Keep moving, stay consistent, and remember that any time of day is a great time to get active!

Written by Tom Weaver