Does the timing of your workout really matter?

For years, I pushed myself to the gym at 5am, before the sun even began to rise and while the city's early morning rush was just starting. Eventually, due to my need for more rest, I adjusted my routine to evening workouts, and it made a noticeable difference in my strength and speed.

So, does it really matter when you exercise? The answer is yes, but not in the way you might expect. The timing of your workouts is more about fitting into your personal schedule and aligning with your fitness goals, rather than one time being universally better than another. Sleep patterns can influence your workout performance, which in turn may affect other aspects of your health, such as diet. There are several factors to consider, especially if you're planning those early morning sessions.

Evening workouts could potentially offer better performance benefits.

When it comes to actual performance, research shows that athletes in endurance sports, such as swimming, typically achieve better results in the afternoon or evening compared to morning workouts. Black Dircksen, a physical therapist and strength coach at Bespoke Treatments and the founder of Nightcap Training, explains that your body’s core temperature is lower in the morning, which can hinder your ability to perform in some sports.

A 2017 study involving 10 NCAA Division 1 basketball players found that their performance improved in the evening, specifically in their ability to jump for a set amount of time.

Though few studies focus on strength training performance, two separate studies in Finland followed young men for 10 weeks and six months. These studies revealed that evening workouts led to greater muscle mass gains for those who trained later in the day.

As Vice points out, much of this comes down to your personal schedule and how well you can adjust. If you struggle to find the energy to exercise after work, it may not be necessary to change your workout time.

Working out in the evening doesn’t typically interfere with your sleep, but your eating habits could play a role in how well you rest afterwards.

In a recent analysis of 23 related studies, researchers in Switzerland concluded that physical activity does not cause sleep disturbances—unless you engage in high-intensity training, such as HIIT, less than an hour before going to bed. According to Science Daily, 'the test subjects were not able to recover adequately in the hour before sleep,' with their heart rates remaining more than 20 beats per minute higher than their resting rate.

But what about the other side? Can being severely sleep-deprived impact your workout performance? As we've mentioned before, sleep deprivation can slow you down, and a recent study suggests it may also reduce strength. Personally, I believe that when you're sleep-deprived, you may feel more fatigued during a workout after a long day than you would if you worked out in the morning. For this reason, a morning workout might provide a quick energy boost.

Some people also eat after their evening workout, and a 2015 study found that eating late at night can negatively affect sleep quality. If eating late disrupts your sleep, it could interfere with your next workout, creating a negative cycle. I've experienced this countless times. Personally, I tend to have trouble sleeping after a large post-workout meal, so I try to limit or skip it altogether.

Pick a workout that fits into your schedule

Let’s momentarily set the science aside. Dircksen notes that evening workouts might be challenging for some, especially if finding time or motivation after a long day at work proves difficult.

For early risers, it may also be necessary to warm up more thoroughly compared to later in the day. In the morning, your cardiovascular system is at its lowest, with your heart rate and blood pressure being at their daily minimum, as Dircksen explained. 'If you're doing light aerobic work, it's not a major issue,' he said. 'But if you're tackling a critical workout, ensure you’re properly warmed up to maximize the benefits of your session.'

No matter when you work out, consistency is key, says Dircksen. 'Whether it's morning or night, the one you do most frequently is the one that will be best for you.'

In other words, the choice is yours. Both afternoon/evening and morning workouts have their own benefits.

At the end of the day, the exact time you work out doesn’t matter much—as long as you stick with it and fit it into your schedule. If getting up at 6am is a struggle, don’t worry: Go to the gym after work instead. But if you're an early riser, it might be worth considering a change—you could reap some benefits.

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