What’s The Best Time To Workout? 

It can be tricky to find out the best time to workout. 

Whether you’re an early riser, a lunchtime warrior, or a night owl, the timing your workouts may help unlock your fitness potential. 

There’s a lot opinions floating around on the best time to workout, and today we’ll get down to the bottom of it. 

As a certified personal trainer, I’ll help you explore the pros and cons of exercising at different times of the day.

Here’s what’s coming up

The Best Time To Workout
Valuable Insights To Choose The Best Time
Morning Workouts Pros & Cons
Afternoon Workouts Pros & Cons
Evening Workouts Pros & Cons
Bottom Line

The Best Time To Workout 

To sum it all up, the best time to workout is whenever fits best with your schedule! But there are pros and cons to each. Check them out.

Pros Morning WorkoutCons Morning Workout
Increased metabolismExcuses not
to get up
Better sleepFeeling tired 
Increased productivity Longer warm ups
Better consistency Worse performance
Pros Afternoon WorkoutCons Afternoon Workout
Increased energy
and alertness 

Scheduling conflicts 
Better strength gains
Crowded gyms 
Pros Evening WorkoutCons Evening Workout
End of day stress reliefTrouble sleeping at night
Stronger workoutFatigue form the day

Wether it’s before work or school, or after, figure out when you have the most energy and drive to exercise. 

Make it as consistent as possible. You have to come to a “no matter what” attitude if you want to get the workout in and see results. 

This comes done to a matter of knowing yourself – how you respond to the time of day and how motivated you feel to get through the routine. 

For instance, if you know that after work your going to be dead tired, then opt for an early morning or afternoon lunch-time workout. 

You might even be the complete opposite where mornings are a total nightmare and you feel more alive after sunset. 

The key is understand your preferences and stick to for the long term. 

When you want to create healthy habits to feel good, map out your schedule and see where you have extra time to give to your physical health. After all, health is wealth! 

Valuable Insights
To Choose The Best Time

best time to workout

Here’s some valuable insights to consider when choosing the best time to workout. 

Personal Circadian Rhythms   

Understanding your body’s natural circadian rhythm can help you determine the best time to workout. 

Some people are naturally more alert and energetic in the morning, while others may experience peak energy levels in the afternoon or evening. 

Goals And Intensity   

The type of exercise and your specific fitness goals can influence the best time to workout for you, and even how often to go to the gym.

For instance, if your goal is weightlifting or building muscle mass, afternoon or evening sessions might be preferable due to increased strength levels.

Listen To Your Body    

Pay attention to how your body responds to different workout times. By tuning in to your body’s signals, you can make adjustments to make the most of your exercise experience.

Consistency Is Key  

Regardless of the time you choose to workout, consistency is crucial. 

Consistent exercise will yield better results than sporadic or irregular workouts. Choose a time that fits your schedule and will last for the long run.

Morning Workouts
Pros & Cons 

As the saying goes, the early bird gets the worm! There’s nothing like a good cup of coffee and then off to the races with a fantastic workout. 

Morning workouts offer unique advantages like a boost in metabolism and better overall consistency.

But they come with challenges like energy levels, warming up, and time constraints. 

Pros Morning WorkoutCons Morning Workout
Increased metabolismExcuses not
to get up
Better sleepFeeling tired 
Increased productivity Longer warm ups
Better consistency Worse performance

Morning Pro:
Increased Metabolism
To Lose Weight 

Exercising in the morning can kickstart your metabolism, helping your body burn more calories throughout the day and lose more weight!

This has even more benefit if you’re working out on an empty stomach. People naturally have more cortisol and growth hormone in the mornings, both of which are hormones involved with your metabolism. 

When you work out on an empty stomach in the morning, your body hormonally draws energy from your fat reserves. 

Morning Pro:
Better Sleep At Night

The body has an internal clock called the circadian rhythm. As you begin to set your schedule to workout in the morning, your body clock will also change settings. 

Over time your body and mind will feel more alert in the morning. At the same time you’ll feel more tired at night and hopefully get a better night’s sleep. 

It will feel so good when you can wake up full of energy to get the day and workout started. 

Morning Pro:
Increased Productivity 

With a morning workout, you get to cross fitness off your to do list early! This not only gets your workout out of the way sooner, but it also jumpstarts your drive to get things done. 

Morning workouts can set a positive tone for the rest of the day and lead to better productivity and a brighter attitude.

Morning Pro:
Better Consistency 

Morning workouts offer a structured and predictable time slot. They are less likely to be disrupted by unexpected events or schedule changes.

By prioritizing exercise in the morning, you establish a routine that is easier to stick to, leading to greater consistency in your fitness regimen.


Morning Con:
Excuses To Not Get Up 

If you had an exhausting last 24 hours, then you might be tempted to hit the snooze button once. Ok, maybe twice. 

Once you’re unable to beat the tiredness, you can make every excuse not to get up early to workout. You might have to rethink mooring workouts with repeated occurrences like this. 

Morning Con:
Losing Sleep & Feeling Tired 

  • If you have work or class early, then that means you have to wake up even earlier to do a morning workout. 
  • Before your circadian rhythm resets, you can have that groggy feeling through the day. 
  • It can be a draining feeling, but thankfully your body can get used to the feeling of waking up early. 

Morning Con:
Longer Warm Ups  

The body’s temperature tends to be lower in the morning. It may take longer to warm up, and some individuals may find it challenging to reach peak strength and endurance levels during early morning workouts.

Morning Con:
Worse Performance

  • If you’re groggy during a morning workout, your focus and coordination could take a hit.  
  • Plus, you may under time constraints to get through the workout. A rushed or abbreviated workouts could compromise how effective the session is. 

Afternoon Workouts
Pros & Cons 

Here’s an cool quote emphasizing afternoon workouts: 

Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning. 

– President Thomas Jefferson 

Working out in the afternoon offers advantages like increased energy and strength because you’re more awake and ready to go. 

But it comes with challenges of possible schedule interruptions and increasingly crowded gyms. 

Pros Afternoon WorkoutCons Afternoon Workout
Increased energy
and alertness 

Scheduling conflicts 
Better strength gains
Crowded gyms 

Afternoon Pro:
More Energy And Alertness  

Some people find working out later in the day better. You feel warmed up, you’ve had something to eat for fuel, and you’re pumped to feel the burn. 

In fact, research suggests that physical performance tends to peak in the afternoon. Body temperature, muscle function, and reaction times are optimized during this time. 

Afternoon Pro:
Strength Gains 

Afternoon workouts benefit from the body being fully awake and more flexible.

When you start with this foundation, you are setting yourself up to gains! In afternoon workouts, muscles and joints are generally more pliable, leading to improved range of motion and lower chances of strain.


Afternoon Con:
Scheduling Conflicts    

Afternoons can be busy with work, meetings, classes or other commitments. 

There’s potential for unexpected schedule changes or interruptions may pose a challenge to maintaining consistency in afternoon workout routines.

Afternoon Con:
Crowded Gyms   

Afternoons are popular times for gym-goers, and they can get increasingly busy into the evening.  

The increased demand for gym equipment and space may result in longer wait times and a less comfortable training atmosphere.


Evening Workouts
Pros & Cons 

There’s hilarious memes that show the weird people and even weirder exercises done in the hours of the night. Can you think of any?

But on a serious note, there’s not quite like a more solitude evening workout session to clear your mind.

Working out in the evening offers advantages like improved physical performance and stress relief.

But it comes with challenges of end of day fatigue and potential disruption to your sleep. 

Pros Evening WorkoutCons Evening Workout
End of day stress reliefTrouble sleeping at night
Stronger workoutFatigue form the day

Evening Pro:
End Day Stress Relief

Remember that one of the proven benefits of exercise if stress relief! 

Exercising in the evening gives you an opportunity to unwind, release tension, and alleviate stress accumulated throughout the day.

You can channel the stresses of the day into a productive and health conscious activity.

Evening Pro:
Stronger Workouts 

The body’s temperature and muscle function tend to peak in the evening, similar to the afternoon. 

This can result in better physical performance when it comes to strength based and endurance workouts. 


Evening Con:
Trouble Sleeping At Night    

Some individuals may experience difficulty falling asleep after an intense evening workouts. The adrenaline and increased heart rate can fight hard against your wind-down process. 

Evening Con:
Fatigue From The Day   

Juggling your commitments for the day, along with the accumulated fatigue, can drain you enough to skip the workout. 


Bottom Line 

The best time to workout ultimately depends on your lifestyle constraints and personal preferences. 

The most benefit for weight loss comes from morning workouts. The most energetic and strong workouts come from afternoon and evening workouts. 

Whether you choose to break a sweat at the crack of dawn, during your lunch break, or under the evening stars, the most important aspect is consistency! 

Having more questions? Find out 6 reasons why people go the gym.

AUTHOR

Shalom is a content creator, musician, and a teacher at heart. As a certified personal trainer, his goal is to encourage others to lead healthier lives and to get buff in the process!

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