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Wellness
10 Dec, 2024

Morning or Evening? The Best Time to Exercise for Maximum Results

Hey there! Ashley here. I’ve always been curious about the best time to work out. Over the years, I’ve experimented with morning runs, lunchtime yoga, and late-night lifting sessions. What I’ve discovered is that the “perfect” time depends on your goals, your body, and your lifestyle.

Spoiler alert? There’s no one-size-fits-all answer, but understanding how your body responds to morning and evening workouts can help you figure out what works best for you. Along the way, I’ll sprinkle in a few tips to ensure your fitness routine stays fun, easy, and rewarding.

Physiological Differences: Morning Exercise

Kicking off your day with a morning workout can feel like hitting the jackpot—for your body and your mind. Trust me, I’ve been there, lacing up my sneakers just as the sun peeks over the horizon. There's something special about those early hours, whether it’s the quiet calm, the chance to reset before a busy day, or the unique benefits tied to fasting and mental clarity.

As shown by findings in The Journal of Clinical Endocrinology & Metabolism, resistance exercise performed in the morning may optimize muscle growth and strength gains due to favorable hormonal profiles at that time. But I won’t sugarcoat it—mornings aren’t for everyone. From groggy starts to stiff muscles, I’ve faced my fair share of snooze-button battles. Still, the perks are hard to beat, and with the right tricks, even non-morning people can make it work.

1. Metabolic Advantages

Morning workouts have been my go-to when I’m focused on fat-burning. Why? Fasted cardio in the morning taps into fat stores since your glycogen levels are lower after sleeping. Plus, research suggests a potential metabolic boost throughout the day, which is a win for weight loss.

Another cool perk? Morning exercise can enhance insulin sensitivity, meaning your body is better at processing sugar post-workout. When I started adding morning HIIT sessions, I noticed my energy levels stabilized and my midday sugar cravings reduced.

2. Mental and Cognitive Benefits

There’s something about an early workout that sets a positive tone for the day. For me, it’s the mental clarity that hits after a good sweat session. Exercise floods your brain with endorphins, giving you that “I can conquer the world” vibe.

Another big win? It eliminates decision fatigue. If you work out first thing, you’re not spending all day debating whether or not to hit the gym. And let’s be real, it’s way easier to stay consistent when your routine is rock-solid.

3. Potential Challenges

Not a morning person? You’re not alone. I’ve had mornings where my muscles felt stiff, and my energy lagged. That’s because our body temperature is lower in the early hours, which can reduce strength and performance. The trick? A longer warm-up to ease into it.

And let’s not forget the struggle of early wake-ups. Hitting snooze can be so tempting, but the payoff is worth it once you power through.

Daily Tip
If mornings are tough, prep the night before! Lay out your workout clothes and pack a post-workout snack. This removes excuses and gets you out the door faster.

Physiological Differences: Evening Exercise

1. Physical Performance Peaks

Evening workouts are where I feel the strongest. By the end of the day, my body temperature is at its peak, which means better muscle flexibility and strength. Whether it’s lifting heavier weights or running faster miles, my performance often feels smoother in the evening.

Everning Workout

Plus, with better warm-up readiness, the risk of injury is reduced—a bonus for anyone, whether you’re a gym newbie or a seasoned athlete.

2. Hormonal Advantages

Here’s a fun fact: testosterone levels, which play a role in muscle growth and recovery, tend to peak later in the day. This makes evening workouts ideal for strength training.

I’ve also found evening workouts to be a stress buster. After a long day, hitting the gym is my therapy—it’s like I’m sweating out all the tension and finishing the day on a high note.

3. Potential Challenges

That said, evenings can come with their own hurdles. Sometimes, fatigue sets in after a busy day, making it easier to skip workouts. And while I love the post-exercise buzz, it’s important to time things right—too close to bedtime, and I feel too wired to sleep.

Daily Tip
Wrap up your evening workouts at least two hours before bedtime. Pair it with a calming post-exercise routine, like stretching or deep breathing, to wind down.

Scientific Research and Evidence

Comparative Studies

Studies reveal that both morning and evening workouts have unique benefits. Morning exercise often correlates with better weight loss outcomes, while evening workouts tend to support muscle gain and improved athletic performance.

But here’s the kicker: individual responses vary. I’ve had friends swear by early workouts for focus and energy, while others find their groove after work.

Hormone and Circadian Rhythm Insights

Our biological clock, or circadian rhythm, plays a massive role in how we respond to exercise. Cortisol levels are higher in the morning, which can help with fat metabolism. In the evening, melatonin production starts to rise, which can impact how late workouts feel.

Genetics also factor in. Some of us are natural early birds, while others thrive as night owls. I lean toward being a night owl, but I’ve trained myself to embrace morning runs by focusing on the mental benefits.

Daily Tip
Experiment with different workout times for two weeks each. Track how you feel during and after each session to find what suits you best.

Goal-Specific Recommendations

1. Weight Loss and Fat Burning

If weight loss is your goal, morning workouts might give you an edge. Fasted cardio and the metabolic boost from early exercise can be powerful tools. Personally, I pair these sessions with a protein-packed breakfast to fuel my day.

2. Muscle Building and Strength Training

For muscle gains, evening workouts may be better due to peak strength and testosterone levels. When I’m focusing on building muscle, I schedule my heavy lifts after work for maximum power and recovery.

3. Endurance and Cardiovascular Training

Long-distance runners and cyclists might find evening sessions more comfortable since their bodies are fully warmed up. That said, if you’re training for an event, it’s smart to align your sessions with the event time for optimal preparation.

Practical Considerations

Personal Schedule Management

At the end of the day, the best workout time is the one that fits your schedule. I’ve had weeks where squeezing in even 20 minutes was a win. The key is consistency.

Individual Factors

Listen to your body. Some days, I’m raring to go in the morning, while other days, I need that extra coffee to push through. Your energy levels, health conditions, and even medications can influence your ideal workout time.

Hybrid and Flexible Approaches

Can’t pick just one time? Alternate! I mix morning yoga with evening strength training to keep things fresh. Periodizing your workouts based on goals can also be a game-changer.

Making It Work: Overcoming Obstacles to Exercise Timing

No matter how much we’d love to stick to our ideal workout schedule, life can throw a curveball—or ten. I’ve had my fair share of mornings where the alarm didn’t go off or evenings when work ran late, leaving me scrambling to fit in my fitness routine. This section is all about tackling those challenges head-on and staying consistent, no matter what your day throws at you.

1. Morning Hurdles: Finding the Motivation to Rise and Shine

Let’s be real—getting out of bed for a sunrise workout can be a battle. On those days when I’d rather hit snooze, I remind myself of the mental clarity and energy boost that awaits me. Prepping the night before, from setting out my workout clothes to preparing a quick breakfast, makes mornings so much smoother.

2. Evening Fatigue: Beating End-of-Day Slumps

After a long day, it’s tempting to sink into the couch. Trust me, I’ve been there. The key is creating a ritual that transitions me from “work mode” to “workout mode.” Sometimes, that’s a quick change into my gym clothes or blasting my favorite playlist.

3. When Life Gets in the Way: Embracing Flexibility

Some days, no matter how well I plan, things just don’t go as expected. That’s where flexibility comes in. If I miss my morning run, I’ll fit in a quick strength session after dinner. It’s about progress, not perfection.

Daily Tip
Have a backup plan! Keep a set of resistance bands or a yoga mat handy for at-home workouts when you can’t make it to the gym. Even 10 minutes can make a difference.

Tuning Into Your Body: How to Read Your Energy Signals

One thing I’ve learned over the years is that your body has a way of telling you when it’s ready to perform—and when it’s not. Paying attention to these signals can make all the difference in choosing the best time to work out. Here’s how to tune in and let your energy guide you.

1. Morning Signals: Recognizing Early Energy Peaks

If you wake up feeling refreshed and ready to take on the world, your body might be signaling that mornings are your optimal workout time. For me, those mornings when I feel energized are the perfect opportunity to tackle high-intensity cardio or strength training.

But what about the groggy mornings? If you’re feeling sluggish, that doesn’t necessarily mean you should skip. Instead, opt for a lighter session, like yoga or stretching, to ease into the day.

2. Afternoon and Evening Cues: Harnessing Your Strength Later in the Day

Ever noticed that you feel more alert or physically capable as the day goes on? That’s your body temperature and hormone levels working in your favor. I’ve found that if I feel sluggish in the morning, waiting until later often means I have more energy for a tough workout.

"For those who experience a mid-afternoon energy slump, a quick workout can actually help re-energize you and keep you motivated for the rest of the evening."

3. Learning to Adapt: Energy Isn’t Static

The truth is that your energy levels can change daily depending on sleep, stress, and nutrition. Some days, I’m bursting with morning energy; other days, I need to pivot and plan for a post-work session instead. The key is flexibility—listening to your body and working with it instead of against it.

Your Best Workout Time Is When You Do It!

Whether you’re an early bird or a night owl, there’s no “wrong” time to exercise. It’s all about finding what makes you feel your best and fits your goals. Personally, I love mixing it up—morning runs for the mental boost and evening lifts for strength. So, take some time to experiment, and don’t stress too much about getting it “perfect.” Just showing up is half the battle. Happy sweating!

Sources

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https://www.insidetracker.com/a/articles/does-testosterone-help-with-muscle-recovery
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