When Is The Best Time To Work Out

It’s a busy life, that’s for sure. And if you’re like me, working out is just as much a part of it as breathing. But when is there time? Given that we all have the same 24 hours in a day, we do make time for the things that matter most to us. Over the years I’ve found that I have to be in the right zone to work out. That’s what’s so great about home fitness equipment, like treadmills. The home gym, irrespective of size, lets you work out when your body’s clock is best primed for it. But are there advantages to different workout times? Absolutely. Irrespective of your mood, the relationship between food intake and your own sleep schedule do matter. 

Whatever time you choose, one thing the research shows is clear: Consistency rules the day (1). Being consistent in your workout time will yield greater results than rocking around the clock as your body acclimates to that particular pattern.

A Morning Workout Can Be Great For Your Metabolism

The research suggests that when you work out first thing in the morning, your body’s better able to burn stored fat (2). This is especially true if you get your cardio in before breakfast. It’s shortly after waking when your cortisol and other hormones are at their best. Since these are associated with metabolism, your body burns fat as a fuel at a higher rate when elevated. One point to consider here is that if you happen to work a second or third shift, then your “morning” is going to be whenever you wake up, not necessarily the A.M. hours. Breakfast is, by extension, the first meal of the day.  

It’s also been demonstrated that engaging in 45 minutes of moderate to high intensity exercise in the morning decreases appetite. So, not only do you flip on your fat burning machine, but you also lower caloric intake throughout the day just by setting your alarm an hour early. 

But, alas, not all of us are morning people. Before you write off the idea of dark hour athletics though, consider the that early morning cardio stimulates the body to produce melatonin, the hormone which controls the sleep cycle. This effect is even more pronounced if you can exercise outdoors in the sunlight. So it stands to reason that working out early can kickstart the circadian rhythm to help encourage you to sleep well at night. Over time, you may find it easier to fall into a morning workout routine than you would have thought possible.

Best of all, when you get it off your to-do list before the day begins, unexpected circumstances and excuses won’t get in the way of exercise later.

Downsides to the Morning Workout

We all know the research when it comes to the benefits morning workouts. However, it’s not the best option if you do it consistently. Furthermore, if getting up early compromises your attainment of at least six hours of sleep, you’re better off getting those extra Z’s. A few other conditions that may contraindicate early morning workouts include:

• You have a heart condition. Some medications could cause issues when working out to far in advance of breakfast. If this is you, check with your doctor. 
• You have diabetes and also need specialized timing between exercise and meals. Again, this is something you should discuss with your physician. 
• You are trying to bulk up as the hormonal level needed to facilitate muscle growth is more compatible with evening workouts. 

An Afternoon Workout Can Boost Energy and Caloric Burn

Years ago I worked at a daily newspaper and afternoon workouts were the norm due to my shift. If you feel groggy after lunch, that midday slump can be a real problem which leads to lower productivity, stress, and even health issues. Some believe this is caused by a disruption in the circadian rhythm due to a variety of contributing factors including light exposure, sleep patterns, and use of electronics. Regardless, that groggy feeling can be overcome by an afternoon workout. Unlike morning exercise, afternoon workouts are fueled by a meal or two, so blood sugar levels are likely higher. With increased blood glucose on your side, high intensity exercise is more attainable.

If the afternoon is the best time for you to get your sweat on, you have another benefit working in your favor. If you read the studies linked above, you’ll see that yes, morning workouts have the most favorable workouts, but afternoon workouts are significantly better than none at all. 

Downsides to the Afternoon Workout

The afternoon workout can be difficult to fit into your day. Even if you have an hour lunch break, it doesn’t leave much time to shower afterward. One problem I used to have involved early morning meals. I need to have something in my stomach before exercise, but not too much. If you have a heavy lunch somewhere in the mix, it will be very difficult to get into your groove when exercising.

Late Evening Workouts Help Grow Muscles 

If you’re seeking to grow mass, then an evening workout is worthy of consideration. More than one study has found that evening strength workouts yield up to 84% more muscle gain than morning sessions (3). Since testosterone is beneficial for anabolic training, the results of this study make sense as testosterone production is higher at night than it is during the day. 

Also, working out at night is a great way to unwind. Take some time to engage in stress-relieving yoga or stretching. This is an excellent way to prepare the body for relaxation and improve your recovery time. Remember, muscle is built during rest, so it’s important to supplement your strength training with plenty of uninterrupted sleep. I’ve also found that working out in the evening helps keep me off the couch. If you’ve nothing better to do, then why not workout? This is probably the most solid argument for home treadmills. You can get on board and walk a bit while watching television. 

Downsides to the Evening Workout

The biggest problem I’ve had with workouts too late in the evening is they pump me up too much and I have trouble sleeping. Depending on how late this workout will be, you’ll certainly want to consider less High Intensity Interval Training (HIIT) and more walking. If you have a heart rate monitor you’ll want to make sure you’re in a safe zone for the Z’s coming later. 

The Bottom Line

Ultimately, the best time to workout is during that window of opportunity you can most regularly stick to an exercise routine. While there are certain advantages and disadvantages based on time of day and goals, none outweigh the importance of consistency.  

Works Cited

1. Consistent Morning Exercise May Be Beneficial for Individuals With Obesity. Exercise and Sport Sciences Review. DOI: 10.1249/JES.0000000000000226
2. Efficacy of Morning Versus Afternoon Aerobic Exercise Training on Reducing Metabolic Syndrome Components: A Randomized Controlled Trial. The Journal of Physiology. https://doi.org/10.1113/JP285366
3. Effects of Morning Versus Evening Combined Strength and Endurance Training on Physical Performance, Muscle Hypertrophy, and Serum Hormone Concentrations. Applied Physiology, Nutrition and Metabolism.