When Is the Best Time to Workout?

When Is the Best Time to Workout?


So you go to the gym on a daily basis. You might go to the gym first thing in the morning before starting your day on some days or you try to fit in workouts in the evening on other days. You might think that because you are exercising for the same amount of time – morning or evening – you will reap the same advantages. But did you know that the time of day you exercise has an impact on its effectiveness? Continue reading to learn more.


What Difference Does It Make When You Work Out at Different Times of the Day?


Alarm clock

Credit: Quick and Dirty Tips


Because your body varies throughout the day, the time of day matters. The 'circadian rhythm' is your body's own unique rhythm. Your circadian clock controls your body temperature, metabolism, and sleep habits. Similarly, the impact of exercise on your body is always determined by your natural rhythm. Whether you exercise in the morning or in the evening, both have their own set of advantages. It's likely that what works for some people will not work for you. So, with some trial and error, you'll have to figure out what the optimal time to exercise is for you.


Benefits of Morning Workouts


People warming up

Credit: Greenletes


1) You Can Lose Fat Faster


Working out first thing in the morning on an empty stomach is the best way to lose weight and burn fat.

In the early morning hours, you have a hormonal profile that predisposes you to better fat metabolism. Cortisol and growth hormone, both of which are involved in metabolism, are naturally elevated in the morning, so you'll draw more energy from your fat reserves which will aid in weight loss.

Morning exercisers may also have a lower hunger throughout the day, which could assist them to avoid gaining weight.


2) Improves Sleep Quality and Makes It Easier for You To Remain Consistent


People who exercise first thing in the morning are more likely to remain consistent since they have fewer excuses. If you work out first thing in the morning, you won't be able to skip it in the evening due to a backlog of responsibilities.

Early morning exercise may be challenging at first, but it might modify your circadian rhythm such that your body is naturally more awake in the morning and more sleepy in the evening, allowing you to fall asleep earlier and exercise in the morning.

Exercising in the morning appears to promote deeper sleep more than exercising in the evening. Sleep also aids muscular building, so if your circadian rhythm and sleep cycle improves, you may experience even more strength improvements.


Benefits of Afternoon Workouts


Lady running

Credit: Fitbit


1) Your Body Is Already Warmed Up


Your body's core temperature is one aspect that favors an afternoon workout. Because your body temperature rises throughout the day, muscle strength, flexibility, and endurance may be at their highest in the late afternoon. 

Working out in the morning when you've just rolled out of bed, on the other hand, makes muscles rigid, ineffective, and prone to sprains.


2) You Can Get a Better Workout


An early morning workout is best for burning fat and reducing weight, but afternoon workouts may help you perform better because you'll have eaten a meal or two by the time you start. When you eat, your blood sugar levels rise. Sugar, in the form of blood glucose, is one of the ingredients we'll need if we want to work harder. So, if you're doing strength training or preparing for a marathon or a hike, then this is an ideal time


Benefits of Nighttime Workouts


Lady running at night

Credit: VeryWell Fit


1) Helps To Relieve Stress and You Can Workout for Longer Time


The most significant advantage of an evening workout is that most individuals have more time. If you're working out with friends or in an exercise class, this can lead to improved attention, longer sessions, and exercise adherence. Evening exercise can help you de-stress, increase endorphins, and put your job behind you.


2) Leads to Faster Muscle Building and Helps Get Rid of Bad Habits


Men and women both need testosterone to create muscle, and your body may make more of it during afternoon and evening workouts than morning workouts, resulting in greater strength and muscle growth.

Exercising in the evening may also help in getting rid of bad habits. Allow exercise to take the place of any late-night vices you want to replace, such as munching, drinking, or smoking. You might find that once you get into the habit of working out at night, you don't miss your old habits at all.

 Benefits of Working Out in the …


When Is the Best Time to Workout?


It is up to you to decide when is the best time to exercise. Consistency is the key to success. If you go to the gym every day at 4 p.m. (or any other hour), you could eventually be able to outperform yourself at other times of the day.

Research suggests that morning workouts help in lowering blood pressure. If you're not a morning person, getting up and working out in the morning is futile because you won't get the most out of it. Working out in the morning, on the other hand, may be excellent for you if you're a morning person who naturally feels energized in the morning.

Some people avoid afternoon exercise since they are usually bloated from a heavy meal and tend to feel sick. If you're one of these people, try eating earlier and not working out for at least 2-3 hours after a meal.

Evening exercises, especially if you're intending on working out at a higher intensity, can interrupt your sleep pattern. On the other hand, a low-intensity workout, such as a brisk stroll or yoga, may be good for your sleep cycle, particularly if you suffer from insomnia.




In the end, it comes down to personal preference and when you can get the most out of your workout, whether it's in the morning, afternoon, or evening. Remember that consistency is the key to getting stronger and losing weight. Even 30 minutes of physical activity five times a week can make a tremendous effect on your body. You will feel more energetic, fitter, and happier.


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