Buzz
Research offers mixed insights on the optimal workout time—some advocate for mornings, while others champion evenings. With evidence supporting both, it’s crucial to evaluate the benefits and drawbacks of each to find what fits seamlessly into your daily routine.
Why science can’t pinpoint the perfect workout time
Scientific studies often yield varied conclusions. A recent study involving Australians with BMIs over 30 (average age 62.2) revealed that those who engaged in aerobic activities primarily in the evening experienced lower mortality rates and reduced risks of cardiovascular and microvascular diseases compared to those who exercised in the morning or afternoon.
This isn’t the sole research on the topic. Just a few months prior, another study revealed that individuals who worked out in the morning had marginally lower BMIs (25.9 compared to 27.2) than those who exercised in the evening.
Diving into the research on workout timing reveals a wealth of seemingly contradictory findings. One study even categorized its results, showing that women gained specific advantages from morning exercise, different benefits from evening workouts, while men experienced unique benefits from evening sessions. However, with only 36 participants, these highly specific outcomes should be approached with caution.
At the end of the day, the key takeaway about exercise timing comes from the authors of this review on exercise timing, who concluded: “It’s crucial to remember that exercising at any time is far better than not exercising at all.”
Advantages of exercising in the morning
Morning exercise is often seen as a hallmark of driven, ambitious individuals. The case for morning workouts centers on productivity and effective time management, which often outweigh any physiological advantages.
You’re guaranteed to fit it into your day. Even if work piles up or fatigue sets in later, your workout is already done, eliminating excuses.
It can elevate your mood and energy levels all day. Many people report that morning exercise positively impacts their mental well-being, providing a lasting boost throughout the day.
Outdoor morning workouts help regulate your body clock. Activities like jogging expose you to sunlight, which helps synchronize your circadian rhythm, promoting better sleep at night.
You can enjoy caffeine before exercising. Preworkout supplements, coffee, or energy drinks enhance focus and performance, but consuming caffeine later can disrupt sleep. Morning workouts allow you to maximize its benefits.
If better sleep, sustained energy, and caffeine-enhanced workouts are your goals, morning exercise could be ideal. It’s also perfect for those with unpredictable schedules. However, don’t dismiss evening workouts—they have their own perks.
Advantages of exercising in the evening
Evening workouts are a practical choice for many, especially those who struggle with early mornings. Here’s why they might work for you:
You won’t miss your workout by oversleeping. For night owls, this is a significant advantage.
You can focus better after finishing your workday. With daily tasks out of the way, you can dedicate more attention to a longer or more intense session.
You’ll have more fuel in your system. Unlike morning workouts, you’ll have eaten throughout the day, making it easier to time snacks or meals around your exercise.
Your performance might improve. Higher core body temperature in the evening, along with studies showing slight boosts in strength and endurance, can lead to better results in lifting or running.
If waking up early, fueling for a morning workout, or finding focus before your day begins is challenging, evening exercise might be your best bet.
Making the choice
One option likely resonates with you more than the other. It could come down to whether you’re naturally a morning person or a night owl. If your daily routine only allows for one consistent workout time, that simplifies the decision. Whether it’s noon or 2 a.m., the best schedule is the one you can maintain. If morning workouts sound ideal but never happen, there’s no need to force them.
You don’t have to commit exclusively to one time. It’s perfectly fine to exercise Monday and Thursday mornings, then sleep in on Tuesdays and Fridays for evening sessions. You might even adjust your routine seasonally—summer sunrise jogs are refreshing, but a 6 a.m. winter run in the dark and cold is less appealing. Do what works best for you.
