In this guide, we’re going to help cut through the noise and explore if it’s better to exercise in the morning or evening.
When it comes to working out, some of us prefer to get it done first thing in the morning, while others prefer to blow off steam after a long day. But whether you’re an early bird or a night owl, the changing seasons can make it harder to stay motivated – especially when your bed is so warm and cosy and your sofa is so inviting.
If you’re struggling to stick to your usual workout routine as the days get shorter, you may be wondering if there are any benefits or drawbacks to exercising at different times of day. And with so much conflicting fitness advice and health misinformation online, it can be hard to know what’s really best for your body and lifestyle.
That’s what we’re here for – lets dive in to the pros and cons of both morning and evening exercise.
The Benefits of Morning Workouts
Let’s start by diving into the key benefits of exercising in the morning.
Higher Testosterone Levels
Morning workouts allow you to capitalise on naturally higher testosterone levels, which are usually at their peak early in the day and decline from then on. Higher testosterone levels can help with muscle growth, strength and overall performance, making your workout more effective than later in the day. [1]
Boosts Your Metabolism
Some studies have found that morning exercise is more effective than evening workouts when it comes to boosting your metabolism. By getting your body moving early, you may burn more calories throughout the day, even after you’ve finished your workout. [2]
Research also suggests that exercising before breakfast can significantly increase fat-burning potential. Some studies report up to double the amount of fat burned compared to exercising later in the day. [3]
Improves Concentration
Morning workouts don’t just wake up your body – they also wake up your mind. Exercising in the morning has been shown to boost concentration and sharpen alertness, setting you up for a more energised and productive day. [4]
Reduces Hunger
Morning exercise can help regulate your appetite throughout the day. Studies suggest that people who work out early may feel less hungry and experience fewer cravings, making it easier to make healthier food choices. [5]
Fewer Distractions
By getting your exercise done in the morning, you avoid the risk of feeling too tired or overwhelmed to work out later on, and you’re less likely to be sidetracked by work or personal obligations.
Quieter gym
Hitting the gym in the morning often means fewer people, giving you more space to work out and easier access to equipment. With less competition for machines or weights, your workout becomes more efficient – and more enjoyable!
The Benefits of Evening Workouts
Now let’s take a look at the main advantages of working out in the evening.
More Energy
Exercising in the evening means you’ve had the entire day to fuel your body with meals and snacks, so your energy levels are likely to be higher compared to a morning session. Studies show that people who exercise in the evening can take up to 20% longer to reach exhaustion, allowing for more intense and sustained workouts. [6]
Increased Flexibility
In the evening, your muscles and joints are naturally more flexible and better warmed up after a day of activity. This increased flexibility helps improve your range of motion and also reduces the risk of injury during your workout. [7]
Stress Relief
After a long and busy day, evening exercise is a great way to unwind and release built-up tension. Physical activity triggers the release of endorphins, which help reduce stress and promote relaxation, making it the perfect way to start winding down for the night. [8]
Healthy Evening Habits
As the nights draw in, it’s very tempting to head straight home and curl up on the sofa for the evening. There’s absolutely nothing wrong with that, but scheduling a workout can give your evening a bit of structure and keep you active for a little longer, which can be beneficial for your overall well-being.
The Drawbacks of Morning Workouts
While morning workouts offer plenty of benefits, they aren’t ideal for everyone. If you’re not a natural early bird, forcing yourself out of bed in the morning can feel really unpleasant, making it harder to enjoy your workout and stay motivated over time. Sleep is crucial for both your body and mind, and if an early workout means sacrificing sleep, the negatives may outweigh the positives, and it might be best to focus on exercising in the evening instead.
The Drawbacks of Evening Workouts
One of the most common challenges of evening workouts is that, after a long day, it can be harder to find the motivation to exercise. Fatigue and stress from work can make it tempting to skip your workout altogether.
Another potential drawback is the impact on sleep. For some people, exercising too close to bedtime can elevate their heart rate and adrenaline levels, making it harder to wind down and fall asleep. If you find you’re regularly skipping sessions or struggling to sleep after an evening workout, it might be worth trying to exercise in the morning instead.
The Take Home
Both morning and evening workouts have their benefits, and the best time of day to exercise really depends on your lifestyle, body clock, and personal preferences. Research hasn’t definitively shown that one is better than the other, so the key is to find what works for you.
If you’re more motivated in the morning, take advantage of that energy and start your day with a workout. If you struggle to get out of bed, embrace evening sessions and let them wash away the stress of the day. Ultimately what matters is that you stay active. Be kind to yourself – especially on those cold, dark, rainy days – and remember that any workout is better than none!
References:
[1] https://my.clevelandclinic.org/health/articles/24101-testosterone
[2] https://www.healthline.com/health-news/morning-workouts-may-be-better-for-burning-fat-study-finds
[3] https://www.bath.ac.uk/announcements/increase-health-benefits-of-exercise-by-working-out-before-breakfast-new-research/
[4] https://pubmed.ncbi.nlm.nih.gov/31036563/
[5] https://www.sciencedirect.com/science/article/abs/pii/S2529912317000626
[6] https://cdnsciencepub.com/doi/10.1139/apnm-2013-0140#.XpXjYshKhPZ
[7] https://academicworks.cuny.edu/cgi/viewcontent.cgi?article=1653&context=gc_etds
[8] https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469