BEST TIME OF DAY TO WORKOUT: MORNING VS EVENING VS NIGHT

With our busy schedules, it’s hard to find the time to exercise. Between juggling a career, a social life, and binge watching the latest Netflix marathon, it can be difficult to squeeze in workouts even though we know they’re vital to our health and well-being. However, perhaps it would help our overwhelming schedules to know that when it comes to hitting the gym, exercising at certain times can help maximize our fitness goals. So, let’s find out: What’s the best time of the day to exercise?

Why Does Workout Timing Matter?

The timing of workouts is crucial because your body’s hormones, energy levels, and recovery capacity fluctuate throughout the day, which directly impacts performance, fat loss, and overall results. Here’s a simplified breakdown:

Energy & Performance:

  1. Morning Workouts: Lower glycogen levels may enhance fat utilization, but strength may be compromised.
  2. Afternoon/Evening Workouts: Body temperature, muscle strength, and coordination peak, enabling heavier lifting and improved performance.

Hormonal Influences:

  1. Morning: Cortisol levels are naturally elevated, aiding fat mobilization. However, excessive intense workouts can increase stress.
  2. Later in the Day: Testosterone and muscle efficiency are higher, making it ideal for strength and muscle-building exercises.

Fat Loss vs Muscle Gain:

  1. Fat Loss Goal: Fasted or early workouts may assist some individuals in burning more fat (not mandatory).
  2. Muscle Gain Goal: Training when well-fueled (typically later in the day) supports optimal muscle growth.

Recovery & Sleep:

  1. Late-Night Training: Can elevate adrenaline and cortisol levels, leading to poor sleep and delayed recovery.
  2. Finishing Workouts at Least 2–3 Hours Before Bedtime: Facilitates the calming of the nervous system.

Consistency Over Time:

The optimal workout time is the one that can be consistently adhered to.

A “perfect” time that is skipped is preferable to a “good enough” time that is attended to.

Benefits of Morning Workouts

Some advantages of exercising in the morning include:

  • Boosts Metabolism: Morning exercise can initiate your metabolism, enabling you to burn more calories throughout the day, which aligns with your fitness objectives.
  • Promotes Consistency: Individuals tend to maintain greater consistency with morning exercise due to reduced distractions that are more likely to interrupt their routines later in the day. Additionally, morning workouts are often more manageable because there are fewer interruptions such as work, social engagements, or fatigue.
  • Establishes a Positive Start: Morning workouts can establish a positive tone for the remainder of the day.
  • Enhances Alertness: Physical activity can increase alertness and focus, which can be advantageous for productivity and mental clarity throughout the day.
  • Improves Sleep: Regular morning exercise can help regulate your circadian rhythm, potentially leading to improved sleep when you retire for the evening.

Morning workout advantages for fat loss

1. Enhanced Fat Utilization

Morning workouts, particularly those performed before breakfast, tap into stored fat as glycogen levels are lower after an overnight fast.

2. Improved Insulin Sensitivity

Exercising in the morning enhances the body’s ability to manage carbohydrates throughout the day, resulting in reduced fat storage and improved glucose control.

3. Appetite and Craving Regulation

Morning physical activity helps regulate hunger hormones, thereby reducing sugar cravings and impulsive snacking later in the day.

4. Cortisol Utilization

Cortisol levels are naturally elevated in the morning. When utilized effectively, it aids in mobilizing fat for energy rather than inducing stress.

5. Consistency Leads to Results

Fewer distractions in the morning contribute to improved workout consistency, which is the primary driver of fat loss.

6. Continuous Metabolic Boost

Commencing the day with physical activity maintains a higher metabolic rate and encourages overall movement.

Best morning exercises for beginners


 Best Morning Exercises for Beginners

These exercises are simple, safe, and effective, requiring no gym membership.

1. Brisk Walking (Top Choice)

  • Easy on joints and effective for fat loss.
  • Improves mood, blood sugar levels, and consistency.
  • Duration: 20–40 minutes

2. Stretching and Mobility

  • Wakes up stiff joints and muscles.
  • Reduces injury risk and improves posture.
  • Duration: 5–10 minutes

3. Yoga or Surya Namaskar

  • Builds flexibility, balance, and calm focus.
  • Great for beginners and promotes hormonal health.
  • Duration: 5–10 rounds

4. Beginner Bodyweight Exercises

Choose 3–4 exercises:

  • Squats
  • Wall or knee push-ups
  • Glute bridges
  • Standing marches
  • Duration: 10–15 minutes

5. Low-Impact Cardio

  • Marching in place
  • Step-ups
  • Easy cycling
  • Duration: 10–20 minutes

6.     Beginner-Friendly Morning Routine (15–20 minutes)

  • 5 minutes of warm-up (stretching)
  • 10 minutes of brisk walk or bodyweight exercises
  • 3–5 minutes of breathing or cooldown

Benefits of Afternoon Workouts

Several advantages of exercising in the afternoon include:

  • Enhanced Performance and Strength: Body temperature, muscle flexibility, and joint mobility are elevated in the afternoon, which can augment strength, endurance, and overall workout performance.

  • Improved Energy Levels: After consuming food and hydrating throughout the day, glycogen stores are replenished, enabling training with greater energy and diminished fatigue.

  • Reduced Injury Risk: Warmer muscles and improved coordination in the afternoon can mitigate stiffness, rendering workouts safer—particularly for strength training and high-intensity exercises.

  • Supports Muscle Building: Hormonal equilibrium and neuromuscular efficiency tend to favor resistance training later in the day, facilitating muscle growth and training quality.

  • Relieves Stress and Mental Fatigue: Afternoon workouts can serve as an effective stress reliever, assisting in the release of tension accumulated from work or daily responsibilities.

  • Enhances Workout Enjoyment and Adherence: Many individuals perceive afternoon workouts as less rushed and more enjoyable, which can enhance long-term adherence to an exercise regimen.

Benefits of Evening/Night Workouts

Evening workouts offer distinct advantages that should be considered when selecting your workout time. Many working professionals find it challenging to allocate time for workouts in the morning due to their work schedules and deadlines. Consequently, many individuals opt to exercise after office hours. Let us explore the benefits of evening workouts for your body.

  1. Increased Calorie Burn Rate: Research indicates that oxygen consumption in the body is lower during the evening. This phenomenon facilitates enhanced calorie burning and fat loss, rendering evenings suitable for fat-burning exercises. Furthermore, the muscles in the legs exhibit a higher body temperature, which contributes to improved exercise outcomes.
  2. Improved Sleep Quality: Evening workouts assist in regulating the circadian rhythm, which significantly impacts sleep quality. They promote relaxation and exhaustion, enabling individuals to achieve restful sleep. Additionally, they provide extended recovery time for the body, thereby enhancing the effectiveness of each workout session and addressing sleep disorders caused by insufficient rest.
  3. Flexibility for Workouts: Unlike busy mornings, when individuals must prioritize work commitments, exercising with machines such as elliptical trainers or gym cycles in the evening can be a relaxing experience. This flexibility allows individuals to incorporate workouts after office hours, as they have completed their daily responsibilities and have ample time to focus on their exercise routine.
  4. Stress Relief: Lastly, evening workouts serve as an effective means of stress relief and mental rejuvenation. They facilitate muscle and mental relaxation, facilitating easier recovery during sleep. Consequently, individuals can engage in workouts at their convenience without concerns about adhering to schedules or missing important news.

Best for strength training?

The optimal time for strength training is during the late afternoon to early evening. This period coincides with the peak of muscle strength, flexibility, and coordination. Elevated body temperature, enhanced energy levels due to adequate nutrition, and reduced joint stiffness contribute to the ability to lift heavier weights with improved form and a diminished risk of injury. Furthermore, this timing facilitates improved workout performance and muscle growth.

Which Time Is Best for Weight Loss?

There is no definitive “best” time for weight loss; the most effective time is when you can exercise consistently. However, morning workouts may support fat loss by enhancing insulin sensitivity, increasing fat utilization, and aiding in appetite control throughout the day. In contrast, afternoon or evening workouts often enable better performance, higher workout intensity, and greater calorie expenditure due to elevated energy and muscle strength. Ultimately, weight loss is more influenced by regular exercise, overall activity levels, and nutrition than the specific time of day.

Which Time Is Best for Muscle Gain?

The optimal time for muscle gain typically falls between the afternoon and early evening. This is because muscle strength, power, and coordination tend to peak later in the day. Factors such as elevated body temperature, enhanced energy availability from meals, and improved neuromuscular efficiency facilitate heavier training, increased volume, and superior recovery—all crucial elements for muscle development. However, it is important to note that consistent training, coupled with proper nutrition and recovery, holds greater significance than the precise time of day.

How to Choose the Right Workout Time for You?

Initiating a workout routine signifies a positive step towards achieving your fitness objectives. Ultimately, the decision to exercise in the evening or morning is influenced by individual preferences, daily schedules, and physiological responses to exercise.

When determining the optimal workout time, consider the following factors:

  1. Evaluate your schedule: Assess your daily commitments, including work, family, and social activities. Identify the time of day that provides the most flexibility and consistency for exercise.
  2. Experiment with different workout times: Your body may indicate the most suitable time for exercise. Try morning workouts for a week, followed by evening workouts for another week. Note your feelings during and after each session, as well as any impact on energy levels, sleep, and mood. However, if you are historically not a morning person, consider this factor, as forcing yourself to wake up early for one week may not accurately reflect your willingness to sacrifice an extra hour of sleep in the long term. 
  3. Reflect on your fitness goals: Consider your fitness objectives. For instance, if your goal is to enhance metabolism and start the day energized, morning workouts may be more appropriate. Conversely, if your aim is to improve performance and unwind after a stressful day, evening workouts may be more beneficial.
  4. Take into account your temperature preferences: Your living environment and your body’s response to cold and warm conditions can influence your workout productivity. If you plan to exercise outdoors but dislike working out in extreme heat or cold, select a time when the weather is more favorable for outdoor exercise. Alternatively, consider taking the weather out of the equation and plan your workouts indoors.
  5. Assess the impact of exercise timing on your sleep habits: Pay attention to how exercise timing affects your sleep patterns. If you find that evening workouts disrupt your sleep, it may indicate that morning workouts are more suitable.
  6. Social and motivational factors play a significant role in determining your workout routine. If you derive enjoyment from socializing during workouts or find motivation in group classes, consider the availability of fitness classes or workout partners at various times of the day.
  7. Alternatively, you can combine both approaches. If your schedule permits, you can also consider splitting your workouts between the morning and evening. There are no restrictions against this practice. For instance, you could dedicate a morning session to cardio and an evening workout that emphasizes strength or resistance training.

Researchers are uncovering further insights into the correlation between exercise efficacy and the time of day. While there is insufficient data to unequivocally recommend exercising at a specific time, researchers suggest that evening may be the optimal time for physical activity. Furthermore, it is crucial to acknowledge the significant role that circadian rhythms play in maintaining sleep hygiene.

Author: Rashmi Sethi