When Is the Best Time to Work Out?

It is said that the best time to work out is first thing in the morning, but when should I start a workout routine? Should you visit a doctor before starting your fitness journey or do some research on YouTube for health tips?

The “when is the best time to workout to lose weight” is a question that many people have been asking. The answer to this question depends on what type of person you are, and how much time you want to dedicate towards working out.

A man looking at the smart watch.

When you think about your workouts, you’re usually most concerned with the substance – the activities you’ll complete.

While the what of your exercises is unquestionably the most important factor, you need also consider the when. (In fact, the timing of many events in life may be an underappreciated factor in their outcomes.)

As we’ll see below, determining the optimal time to exercise is dependent on your objectives.

If weight loss is your primary goal, work out first thing in the morning.

According to the study, exercising first thing in the morning may aid with weight reduction in two ways.

To begin, a few studies have suggested that exercising first thing in the morning (i.e., on an empty stomach) will help you lose more weight than exercising later in the day. 

Working out in the morning may help you regulate your hunger throughout the day, in addition to helping you burn more fat when you workout. You will lose weight if you burn more calories via activity and consume less calories from meals.

If performance is your primary goal, work out in the afternoon or early evening.

If you want to become larger, stronger, and quicker, you should do your exercises in the afternoon or early evening, according to study. This is why:

Body temperature rises, which promotes performance. The temperature of your body rises throughout the day, peaking between 2 and 6 p.m. In a number of ways, increased body temperature improves performance.

A supple body is one that is warmer. Muscles and tendons have become more supple. Working exercise in the afternoon is just less strenuous than working out in the morning. 

The metabolism of glucose is also aided by an increase in body temperature. Glucose is your major fuel source whether lifting weights or running a 5K at a fast pace. The more effectively your body can metabolize glucose, the more energy you’ll have to drive yourself through a challenging exercise. 

Increased body temperature is also linked to quicker nerve transmission, which aids explosive motions like running and weightlifting. Power production in cyclists, for example, peaks about 6 p.m., according to a few studies. 

Muscle mass has increased. Individuals who exercise later in the day gain more muscle mass than those who exercise first thing in the morning, according to studies. One explanation is that later in the day, your body has less cortisol in its system than in the morning. Cortisol is a catabolic hormone, which means it destroys muscle tissue. After a workout, the less cortisol in your system, the less your muscles will break down, leaving you with greater muscular mass. Again, this is only a hypothesis. There is still more research to be done.

Is it True That Working Out Late in the Day Will Affect My Sleep?

Working out less than four hours before night has long been thought to impair sleep because exercise raises body temperature, increases heart rate, and stimulates the neurological system. However, according to a 2018 meta-analysis of research on the issue, exercising up to an hour before bedtime had no effect on sleep quality. 


You’ll have to test this one out to see how working out close to nighttime impacts your sleep.

My Morning and Evening Workout Experience

I used to work out in the morning till a few years ago. I enjoyed the concept of beginning my day with physical activity and completing my workout before the sun rose.

However, when I switched from working out in a commercial gym to working out in my garage gym, which is immediately underneath my children’s beds, the sound of my barbell crashing to the floor after each deadlift began waking them up at 5:30 a.m. I’d also become bored of getting up early in general; I was exhausted all day. So I began waking up later (I wake up about 8 a.m. now that school is out) and moved my workout to the late afternoon. 

I enjoy it a lot and don’t believe I’d go back, even if the early morning noise wasn’t a problem.

With afternoon training, I’ve observed an increase in my performance. In comparison to morning exercise, my body simply feels warmed up and ready to go. I don’t have any hard evidence that my performance has increased after switching. Simply said, it feels better.

The one disadvantage to practicing in the afternoon is that it is really hot in the garage in the summer compared to how much cooler it is in the morning. I just crank on a large box fan and go with the flow.

The Best Time to Exercise Is When You Can Exercise Consistently.

If you want to reduce weight, the study advises exercising first thing in the morning. 

If optimal performance is your main aim, research advises exercising in the afternoon or early evening.

But what if your schedule prevents you from making the most of your training time? What if you want to train for performance but can only get a workout in early in the morning?

Then you go to the gym in the morning. 

It’s more vital to exercise regularly than it is to time your workout correctly. Find a time that suits you best, both in terms of how you feel and what your calendar permits, and stick to it. Allowing the ideal to be the enemy of the good is not a smart idea.



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The “best time to exercise, morning or evening” is a question that gets asked a lot. It’s important to know when the best time is for you and your body.

Frequently Asked Questions

Is it better to work out in the morning or at night?

A: If you want to get the best results, it is recommended that people work out in the morning.

What is the best time of day to exercise?

A: The best time of day to exercise is in the morning because that allows long enough for your body to get warmed up but not so long you risk over-exerting yourself.

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