Buzz
The wide-ranging benefits of regular exercise are widely recognized: Beyond the typical gains in endurance and muscle strength, physical activity can elevate your mood, promote restful sleep, and gradually reduce anxiety levels.
While these advantages are present regardless of when you exercise, the timing of your walks, gym sessions, or other physical activities can influence how these benefits manifest throughout your day. After switching to morning workouts, I experienced significant improvements in my concentration and efficiency. Here’s a guide to discovering the optimal workout schedule for your needs.
Why I Swear by Early Morning Workouts
Last year, I explored how working out before studying can enhance focus and improve information retention. While research supports this, individual results may vary. Still, my deep dive into the advantages of pre-study exercise was enlightening.
Initially, I dismissed the idea. I cherished my afternoon and evening workout routine, which brought me calm and a sense of achievement before bed, while also helping me unwind. I never considered myself an early riser willing to sacrifice sleep for a pre-work sweat session. That changed when I began teaching a 7 a.m. spin class once a week.
Aside from the extra income, I noticed an unexpected benefit: On mornings I taught the early class, I felt more energized and focused at work. It took me a while to link this to my earlier research on exercise before studying (my aversion to early mornings didn’t help), but it highlights how workouts can be a powerful productivity tool.
Research indicates it can take up to six months to experience the complete cognitive benefits of exercise, such as enhanced memory. However, my experience shows that strategically timing your workouts can deliver some of these advantages much sooner.
Why a fitness expert swears by early morning workouts
Since my experience is just one perspective, I sought advice from an expert with broader insights. Teddy Savage, the national lead trainer for Planet Fitness, explains, "Exercising before work can significantly enhance mental clarity, cognitive performance, and the stamina needed to tackle lengthy meetings."
Weighing the advantages and disadvantages of morning versus evening workouts
Finding the ideal workout time for your schedule and sticking to it is crucial for building a consistent routine. However, it’s worth considering the specific benefits and drawbacks of each option.
Savage highlights that morning exercise can boost alertness, cognitive function, and focus, elevate mood and energy levels, enhance metabolism, and regulate your circadian rhythm for better sleep. The main downside is the challenge of consistently waking up early to exercise. If you struggle to stay committed, skip workouts to sleep longer, or feel too rushed to complete essential parts like a warmup, a different time might suit you better.
Evening workouts, on the other hand, offer more flexibility, potentially making your sessions more effective. Additionally, since your body temperature is higher later in the day, the risk of injury from stiff or cold muscles decreases. From personal experience, it’s also an excellent way to relieve daily stress. Health conditions can also play a role: Savage points out that research indicates evening workouts may benefit individuals with Type II Diabetes by improving insulin sensitivity.
Conversely, if you’re drained or sluggish after a demanding workday, hitting the gym might feel like a chore. Additionally, an intense evening workout too close to bedtime can lead to an adrenaline surge, potentially disrupting your sleep.
Discovering the perfect workout schedule for you
Personally, I still enjoy evening workouts—and that’s perfectly okay. Savage emphasizes that the timing of your workout matters less than simply ensuring you do exercise. He often reminds gym-goers that their fitness journey is personal, and finding the right time to work out is about choosing a slot where they can consistently follow through.
Experimentation is key. Test different workout times to see how they affect your energy and results. Weigh the pros and cons of each option, and prioritize a schedule that’s sustainable in the long run.
"The aim is to foster self-efficacy, which means helping members build confidence in maintaining their routine without it feeling burdensome or disrupting their daily lives," Savage explains. "This approach often leads to a more enjoyable workout experience and allows them to fully reap the wellness benefits of consistency."
