Is There a Best Time to Work Out?

The answer to this question is both yes and no. Read on for why we say this.

When people begin an exercise program, they often want to know how to go about it. They want to know which exercises are best, which will help them reach their goals, and when they should exercise.

There are usually two opposing camps regarding this question: one that says working out in the morning is better and one that says working out in the evening is better. Let’s examine the pros and cons of each.

Morning workouts

If you’re a morning person, then hitting the gym or going for a jog before work or before the kids get up may just be perfect for you. And there are lots of reasons why this may be beneficial.

Working out in the morning boosts your metabolism, and I think many of us can agree that this is a good way to start the day. In fact, working out in the morning is said to help you burn more calories throughout the day, and Healthline explains that “exercising on an empty stomach could burn more fat.” So if your goal is to lose weight or burn calories, a morning workout may help.

But let’s look at some other benefits. A morning workout can also help your mood. It starts your day off on the right path and gives you a sense of accomplishment. You’re able to walk through your day knowing you took care of yourself and did something to improve your health.

Those who favor working out in the morning also say that they are able to be more consistent when working out then, as they don’t have to worry about things like work, friends and family, or even exhaustion ruining their plans at the end of the day.

Further, the Cleveland Clinic explains that “regular morning exercise can help regulate your circadian rhythm, potentially leading to better sleep.” That’s a definite plus for those who have trouble sleeping or who want to improve the quality of their sleep.

But there are also cons that come along with working out in the morning, especially if you’re not a morning person, which of course is the first con. It can be extremely difficult to get up earlier, especially if you have a morning routine that includes getting kids to school or commuting to the office by a certain time. Weather can also play a role, as winter workouts in the cold (even if you’re just getting in the car to drive to the gym) can seem daunting and downright unappealing.

In addition, while exercising on an empty stomach may be okay for some, it may be uncomfortable or even unsafe for those with certain medical conditions or those who need protein to sustain energy.

That’s why many like to work out in the afternoon or evening.

Later-day workouts

The Mayo Clinic explains that afternoon or early evening workouts may be an optimal time of day for exercising because “oxygen uptake kinetics—your body’s ability to take in oxygen and deliver it to the working tissues and the tissues’ ability to use the oxygen—are more favorable in the evening, allowing for more efficient fuel use during exercise. That means your body is primed for performance in the late afternoon and early evening, making it an ideal window for high-intensity activities like interval training, strength workouts or speed work.”

Additionally, Healthline explains that “in the afternoon and evening, your reaction time is at its quickest, which is important for exercises like high-intensity interval training (HIIT), or speed work on the treadmill. The late afternoon is also the time when your heart rate and blood pressure are lowest, which decreases your chance of injury while improving performance.” Keep this in mind if you tend to be a little accident prone.

Further, working out after a long day can help relieve any stress you may be feeling after work. And because your body has had all day to warm up, you will feel more awake and your muscles will be more limber when you exercise.

There is also a social benefit of a midday or evening workout, as more people have the time to work out then. So if you want to work out with a partner or join a class, there may be more opportunities during these times.

You may also have more flexibility with an evening workout. If you’re just heading home afterward, you may be able to take additional time at the gym or run that extra mile, as you won’t have to rush off to work.

There are a few cons to working out in the evenings, however. While a nice walk or some light Yoga are usually okay just before bedtime, a vigorous workout too close to bedtime could disrupt your sleep. So keep that in mind and make adjustments accordingly, especially if you are prone to having difficulties falling or staying asleep. Do your vigorous workout before dinner so that your body has time to adjust before bed.

Social engagements could also preempt evening workouts. You may find that it’s more fun to hang out with friends or you may have family obligations that prevent you from exercising. Also, depending on how your day has gone, you may find that you just don’t have the energy or the motivation to exercise after work.

The reality is that the best time is the time that works best for you.

Keeping all these pros and cons in mind, you should know that the best time to work out is really the time that works best for you, your body, and your schedule. Remember, consistency is key when trying to form a habit.

The Cleveland Clinic explains that we should engage in “a minimum of 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity aerobic exercise a week in divided sessions. Adding resistance training three times a week can further benefit you.”

So when planning which time of day works best, think about how you can meet those goals.

Focus on your health. Choose a time to work out that fits into your regular schedule and that helps you feel good afterward. If you’re working out in the morning and dragging or feeling sick because it’s too early or you cannot work out on an empty stomach, try eating a light breakfast or drinking a PI protein shake beforehand. If morning just does not work for you, don’t stress. Try afternoon or evening. You will likely feel better. Make sure you stay hydrated and don’t eat a full meal too close to your workout, as you may encounter digestion problems.

Finally, don’t worry if it takes a few weeks to develop a good workout habit. Make a promise to yourself to stick with your new routine, and you will soon find that it has become an enjoyable and gratifying part of your day.