Should you work out in the morning or evening?

Whether it’s working out at home or at the gym, and whether you’re working out for weight loss, muscle gain, health reasons or mental health, it’s crucial to have consistency and endurance. This is why a lot of people find it easier to incorporate exercise into their everyday routine which they stick to, the question is what are the differences between exercising in different times of the day?

The specific time doesn’t have a significant influence compared to quality of exercise and consistency. Both morning and evening exercise garner results, researchers are often conflicted about this topic and cannot with confidence say what the significant differences ultimately are. What’s most important is for you to choose a time that suits you and will allow you to incorporate exercise into your routine better.

In the mornings you might feel tired and sleepy, which can influence your performance. Your body temperature is lower in the morning, this can cause worse circulation which can lead to muscle stiffness and higher risk of injury.

On the other hand, morning workouts can help with focus and energy levels during the day. Exercising helps with lowering the levels of the stress hormone cortisol and overall benefits mood, this way of starting your day can be beneficial for many reasons. Beginning the day with exercise can help get this part of the day out of the way faster and not have to worry about things that might affect or motivation later. Some studies suggest that morning exercise can have positive effects on weight loss and can improve sleep quality.

Evening exercise, if intense, can poorly affect sleep quality because of the increased energy levels. People often find it harder to exercise in the mornings, so because of this, gyms are often more crowded later during the day and time slots are more often occupied. Also, other evening plans might make consistency more difficult.

On the other hand, some research suggests that exercising later during the day might improve strength and performance, which can mean better results. Afternoon or evening exercise can help relieve stress from the day, it lowers cortisol levels and releases endorphins, which affect mood. Most people are more available for working out in the evening, making it easier to exercise with friends or meet new people. Unlike morning exercise, injury risk is lowered because the muscles and body are warmer in the evening.

Still, we accentuate that the best time for exercise is one that will best suit you and help you stay consistent. Research suggests differences and leanings in some aspects of these time differences but are also often conflicted and faulty. What is most important is endurance and consistency, as well as responsibility and care when it comes to injury.

*This text is intended for informational purposes only. If you experience any symptoms, it is recommended that you seek advice from your doctor or a qualified healthcare professional.*

*Image taken from: https://unsplash.com/photos/a-man-is-doing-push-ups-on-a-machine-Qn1_JCbL_04*

Bruggisser, F., Knaier, R., Roth, R., Wang, W., Qian, J., & Scheer, F. a. J. L. (2023). Best Time of Day for Strength and Endurance Training to Improve Health and Performance? A Systematic Review with Meta-analysis. Sports Medicine - Open, 9(1). https://doi.org/10.1186/s40798-023-00577-5

Seo, D. Y., Lee, S., Kim, N., Ko, K. S., Rhee, B. D., Park, B. J., & Han, J. (2013). Morning and evening exercise. Integrative Medicine Research, 2(4), 139–144. https://doi.org/10.1016/j.imr.2013.10.003