Is It Better To Work Out in the Morning or at Night?

You may wonder whether working out in the morning or at night is better. There's an optimal time for working out when you'll reap the most benefits. Some evidence suggests that starting the day with exercise can help you lose weight, improve sleep quality, and lower blood pressure.

You might feel fatigued in the early morning, which can impact your workout. It's smarter to squeeze in a jog or yoga flow after work than skip it altogether. Some exercise is better than none; the key is to stay consistent. Just remember to save high-intensity workouts for the afternoon versus the evening. Doing a light- to moderate-intensity workout before bed is OK, but vigorous exercise can disrupt your sleep.

The best time to workout is whatever time meshes with your schedule so you show up regularly. Read on to learn about the benefits and downsides of morning, afternoon, and evening workouts.

Should I Workout in the Morning or at Night? 

There may be pros and cons to both morning and night workouts, but consistency is key. The best time to exercise is whenever you can make it a regular habit.

The Centers for Disease Control and Prevention (CDC) advises getting 150 minutes of aerobic exercise, such as bicycling, brisk walking, or jogging, per week. This is about 30 minutes of exercise, five days per week. Set aside a block of time in your schedule that allows you to meet this goal. Being able to get four days of exercise in the evening is better than two days of morning workouts.

Working Out in the Morning 

You'll get your exercise out of the way if you schedule it early in the day. Research has shown that morning workouts also have several benefits, such as improving sleep quality and helping you lose weight.

Boosts Your Mood

Working out makes you feel good, which you might know firsthand. Research has found that people who regularly exercise, even for short amounts of time, feel happier than those who do not.

Exercising also helps lower levels of the stress hormone cortisol, which helps improve mood. Getting that cheery feeling in the morning may be helpful. You'll start your day feeling optimistic and less susceptible to stress, setting you up for a positive, productive day. 

Helps You Make Healthy Choices

You might strive to maintain healthiness if you start your day working out. You'll likely try to keep the good feeling going by taking the stairs to get to your office or indulging in a healthy grain bowl at lunch. All of these little moves can build healthy habits.

Improves Sleep Quality

Research has shown that people who exercise early may sleep better. A study published in 2014 looked at people who exercised at three different times of day: 7 a.m., 11 a.m., and 7 p.m. The researchers found that people who worked out at 7 a.m. went to sleep earlier, spent more time in deep sleep, and woke up fewer times throughout the night than others.

May Lower Blood Pressure

Exercising in the morning may control blood pressure. In the 2014 study, the researchers found that people who worked out at 7 a.m. reduced their post-workout blood pressure by 10%. That dip continued all day and lowered even more at night than the others.

Might Help You Lose Weight

Weight-loss results might slightly depend on the timing of your workouts. A study published in 2019 found that people who exercised before noon lost significantly more weight than those who worked out past 3 p.m.

The study authors also noted that early exercisers were slightly more active throughout the day. They ended up taking more steps than late exercisers. More data is needed to support these claims.

Downsides 

Morning workouts can also have some downsides, although there are several benefits. Consider these risks before scheduling your workouts:

• Can make you prone to injuries: Research has shown that your body temperature is lowest before you wake up. Low body temperature causes decreased blood flow and energy, which can make your muscles stiff and increase your injury risk. Make sure you warm up before each workout to improve blood flow to prevent sprains and strains.
• May cause you to be fatigued: You might not have enough energy to do your workout properly if you wake up hungry. Make sure you eat a protein-rich snack before going to bed or snack on a banana in the morning.
• Might be unsafe: Working out in the early morning, especially if it's still dark outside, can be unsafe. Make sure you are aware of your surroundings, carry a phone with you, and wear reflective gear.

Working Out in the Afternoon or at Night 

Morning workouts have plenty of benefits, but what if you are unable to do them consistently? There are also some perks to exercising in the afternoon or at night.

Benefits 

Possible benefits of working out in the afternoon or at night include:

• Can help you get better sleep: Research has shown that moderate-intensity activity might increase deep sleep, which improves cognitive function and energy. Just remember to avoid high-intensity activity, which may disrupt sleep.
• Helps increase strength: A study published in 2021 found that muscles have a circadian rhythm similar to the sleep-wake cycle. The researchers noted that muscle strength is typically highest in the afternoon and evening. Exercising later in the day may build upon this strength and improve muscular endurance.
• May relieve stress: Some evidence suggests that working out after school or work can help you unwind. Physical activity releases endorphins, which boost your mood and reduce stress.
• Might allow you to exercise with others: You might find that family and friends are more available to join you for a workout in the evening than in the early morning. Working out with others may help you stay motivated.
• Reduces injury risk: The 2021 study also found that body temperature is highest in the evening, which helps warm up your muscles. Warming up helps improve flexibility and makes you less prone to sprains and strains.

Downsides 

Keep these downsides in mind before deciding to exercise later in the day. Risks may include:

• Can negatively impact sleep: Doing high-intensity activities, especially too close to bedtime, can increase your energy and keep you awake at night. Opt for light- or moderate-intensity activities, such as yoga or brisk walking.
• Limits availability of workout classes: The morning may offer more access to group workouts. Some evidence suggests that workout classes can help you stay consistent and reduce stress.
• May be hard to stay consistent: You might plan other activities in the evening, which can make it difficult to stick with a regular exercise schedule.

How To Create a Workout Routine

No matter when you work out, motivating yourself to exercise can be challenging. Having a routine can help make working out feel manageable.

Here are some ways to create a workout routine to help build consistent habits: 

• Do an exercise you enjoy: It can be hard to stay consistent if you force yourself to do exercises you hate. Opt for a workout that you enjoy or, at the very least, can tolerate.
• Get enough sleep: Aim for at least seven hours of sleep per night. You will not feel energized to exercise if you do not get enough sleep.
• Have food on hand: Ensure you stock your kitchen with food to quickly assemble a simple pre-workout meal or snack. Some evidence suggests that a small meal may help give you an energy boost that can enhance performance.
• Prepare for your workout the night before: Working out in the morning might feel hard enough without having to rummage through your home and make decisions about clothing. Setting out your workout clothes, water bottle, and other gear before bed can help save time and energy.

A Quick Review 

Both morning and evening workouts have pros and cons. Some evidence suggests that you'll probably reap more benefits from working out in the morning than in the evening. Keep in mind that the best time to work out is whenever works best for you. The key is to stay consistent.