"For years, I had my morning routine mastered: 7:30 a.m. workout class, rush home to shower and make a protein smoothie, and head to work. I swore by my early-bird workout; I felt like I had more energy throughout the day and slept better at night, and then there’s the get-it-done-first-thing-so-I-don’t-have-to-think-about-it aspect. Fast forward to today with a 1-year-old, and I’m lucky if I even have 10 minutes to myself in the mornings, so my workouts are typically squeezed into the afternoon or evenings.
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This got me thinking: Does it matter for my health when I get my workout in? Will my energy levels truly suffer without a morning workout? Is there an optimized time to work out to get more bang for my buck or greater fitness benefits? Could the time of day I work out actually be damaging my health goals? It’s been the long-debated fitness topic: Is it better to work out in the morning or evening? No matter what your daily schedule looks like, if you make the time for exercise (whether it’s 10, 30, or 60 minutes), you probably want to make the most of that time. Is it possible that that 10, 30, or 60 minutes actually makes a bigger difference at a certain time of day? I had a lot of unanswered questions, so I looked to the experts and research to find out–once and for all—is the morning or evening better for workouts?
Annie Landry, NASM-CPT
Landry is a certified personal trainer, corrective exercise specialist, and founder and owner of Create Movement Collective.
Dr. Eva Lassey, DPT
Dr. Lassey is doctor of physical therapy and the founder at DrSensory, a platform that matches physical, occupational, and speech therapy to patients.
What Are the Benefits of Working Out in the Morning?
You’re more likely to be consistent
It turns out that people are more likely to be consistent in their workout routines if they work out in the mornings. When you work out first thing, there’s less of a chance of distractions and interruptions that may prevent you from getting to your workouts (think: before meetings have a chance to run long or plans have a chance to pop up). “Working out in the morning may increase adherence to exercise routines, yielding more consistent results,” said Annie Landry, a certified personal trainer, group fitness instructor, and corrective exercise specialist. Doctor of physical therapy, Dr. Eva Lassey, DPT, agreed that working out in the morning is an effective way to establish consistency and make exercise a daily habit.
What’s more, cortisol levels naturally rise upon waking up in the morning. And according to a study in Health Psychology, cortisol has been found to have a role in habit formation, meaning that working out in the morning when the hormone’s levels are naturally higher can make it easier to stay consistent with a fitness regimen.
You may sleep better
Based on the findings of the same study in Health Psychology, cortisol also helps regulate a sleep schedule, which can help you fall asleep more quickly and improve sleep quality. Cortisol levels are supposed to peak in the morning and lower throughout the day to be at their lowest point by nighttime to help you fall asleep. If you are working out in the evening, this could cause a spike in cortisol, which could disrupt sleep cycles and cause fragmented sleep, insomnia, or shortened overall sleep time. A study in Vascular Health and Risk Management observed people who exercised at three different times of day (7 a.m., 11 a.m., and 7 p.m.) and found that those 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.
You’ll feel more productive
Starting your day off with movement can actually have a big impact on how productive you are throughout the day. “Morning workouts are great for reducing stress since exercise releases endorphins, setting a positive tone by improving your mood and mental clarity for the day ahead,” explained Dr. Lassey. “Typically, individuals who work out in the morning find that they have a more productive day overall.” A study published in the British Journal of Sports Medicine found that morning exercise was linked to better cognition (including attention, memory, and visual learning) throughout the day.
You may have healthier habits throughout the day
The feeling of accomplishment after a workout means you are more likely to make positive choices even hours after the exercise is over. Imagine if you just crushed a workout; wouldn’t you be more likely to reach for a superfood smoothie or high-protein egg scramble rather than the donut or a quick bowl of cereal we all have been tempted to grab when we sleep late and are running out the door? If you leave your workout for the evening, chances are you haven’t had a chance to connect with your body. Starting your morning off with exercise means you are feeling accomplished, as well as connected to your body, which makes you more likely to stick to healthier habits afterward. A study in Medicine & Science in Sports & Exercise found that morning exercise is associated with a more active lifestyle overall.
What Are the Cons of Working Out in the Morning?
You’re more likely to not have time
Trying to fit in a sweat session before you clock in for work or get the kids up and ready can be a daunting and sometimes seemingly impossible task. Landry pointed out that some people feel rushed when trying to fit exercise into a morning routine, which can lead to adopting the what’s-the-point attitude and forgoing exercising altogether. And if you do manage to carve out time to work out in the morning, it may be less enjoyable if you’re focused on running late or the looming to-do list ahead of you.
You may have less effective workouts
Whether you’re a perpetual snoozer or a night owl, finding the motivation to work out in the morning can be challenging and lead to unsatisfying workouts or inconsistency. “Some people may feel less energetic or motivated in the morning, which could potentially affect their workout performance,” Dr. Lassey said. And sometimes, the body may not feel up for a workout in the morning, whether it’s because you’re not used to working out soon after waking up, you didn’t get enough sleep, or you’ve had a particularly stressful week. “Some people feel that intense movement counters their bodies’ needs early in the morning, preferring to fully wake up first and perform other activities in their morning rituals instead,” Landry stated.
You have an increased risk of injury
Think about it: You’ve been lying down sleeping for (hopefully) eight hours, and expecting your body to be ready for a HIIT workout soon after waking is asking a lot. Your muscles and joints can be stiffer after waking up since they have not warmed up enough, making you more prone to injuries. According to a study published in the journal of the Federation of American Societies for Experimental Biology, we also experience more inflammation when we wake up, causing muscles and joints to feel even stiffer or more sore in the morning. If you do work out in the morning, you may need a more extensive warm-up routine, such as stretching, than you may need other times in the day to properly warm up muscles and joints and to prevent injury.
What Are the Benefits of Working Out in the Evening?
You’ll relieve the stress from your day
Both Landry and Dr. Lassey said physical activity toward the end of the day can serve as a healthy outlet to unwind and relieve stress and tension that has built up over the day. A 2019 study revealed that working out after school or work can help you decompress and that people who exercised after work or school may have lower stress levels than those who didn’t. If you work from home, working out in the evening can help set a work-life boundary, signaling that you’re done with work for the day and transitioning into your “me” time.
You may experience better performance
When your body temperature increases as it naturally does throughout the day, the blood vessels widen and deliver blood and oxygen to the muscles more quickly, allowing them to move more easily. Since your core body temperature has had the chance to warm up all day (as opposed to in the morning when it’s at its lowest) and is at its peak around 6 p.m., greater strength, speed, and stamina have been found to occur in the early evenings. “Your body is fully awake and your muscles are more pliable, which can enhance performance, particularly in strength training or more intense workouts,” Dr. Lassey said. Plus, by the evening, you’ve (ideally) fueled your body properly throughout the day (namely by eating enough protein) to generate the adequate energy you need to crush your workout.
You may build muscle easier
Based on the findings of a study published in the Journal of Applied Physiology, Nutrition, and Metabolism, combining strength and endurance training in the evening may lead to larger gains in muscle mass, likely due to the fact that your muscles have had a chance to warm up throughout the day so they are ready to work harder, and you have adequate fuel from protein and carbohydrates to sustain endurance for longer. The one caveat: The study participants only experienced these results when their training exceeded 12 weeks, which means consistency is key to reaping the most benefits of working out, no matter what time of day you exercise.
You have a reduced risk of injury
Since the risk of injury is higher in the morning, a major benefit of evening workouts is that you are less prone to injury. A 2020 study in Physiology found that muscles have a circadian rhythm similar to the sleep-wake cycle and that body temperature is highest in the evening, which helps warm up the muscles and increase flexibility, making you less prone to sprains and strains this time of day (but FYI, injury can still happen anytime, so a proper warmup and maintaining proper form is essential any time of day).
What Are the Cons of Working Out in the Evening?
You may have poorer sleep quality
Doing high-intensity activities spikes cortisol. The closer to bedtime that you experience a cortisol spike, the more likely it is to affect melatonin production and sabotage your sleep (especially within an hour of your bedtime). “It’s important to ensure that evening workouts don’t overstimulate your nervous system, which could interfere with sleep,” Dr. Lassey warned. Landry also said that working out later in the day can also mean going to bed later than someone who works out in the morning, which can lead to disrupting the body’s natural circadian rhythm and less sleep overall.
You’re less likely to be consistent
Landry indicated that working out later in the day may result in your workout getting skipped due to shifting priorities during the day. Whether it’s a work project that came up last minute or an impromptu dinner with friends you can’t pass up, the chances of following through on your gym session can decrease as the day goes on. Dr. Lassey also said that many people feel too tired to exercise after a long day, making it more tempting to skip. The added mental and physical demands may cause sluggishness and make skipping your workout more appealing. And thanks to lower levels of energy and motivation, if you do work out, it may be more tedious to get through.
So Which Is Better, Morning or Evening Workouts?
Since they both have pros and cons, the short answer is that it depends on your goals. If your goal is to stay consistent with a workout routine, you struggle with sleep, or you like to feel more productive during the day, a morning workout may be ideal. However, if you want to maximize your workouts to build more muscle, don’t feel motivated in the morning, or need to unwind after the workday, evening workouts work better.
However, most of us do not have much flexibility over when we have time to move (read: my schedule is dictated by my 1-year-old). Because movement in general has a wide range of benefits at any time of day, the correct answer to when is the best time to work out is whenever you can. “The truth is there’s no one-size-fits-all answer here,” Dr. Lassey said. “Both morning and evening workouts have their benefits, and the best choice depends on your routine, lifestyle, and how your body responds. The key is to align your exercise routine with your physical needs and daily schedule.”
Landry agreed, advising that the best time to exercise depends on your schedule and personal preferences. “The best time to work out is when you are most likely to be able to regularly incorporate working out into your routine,” she said. In other words, choose the time of day that works best for you and when you’re most likely to be consistent.
Tips for Determining Which Is Better for You
Think about your schedule
Dr. Lassey suggested considering when you have the most free time. Do mornings feel hectic or are commitments always popping up in the evening? Assess what part of the day offers you the most flexibility and consistency for exercise. When you take a closer look at your day-to-day, you may find that you’re spending a lot of time on tasks that you can do in advance, push off, or eliminate (i.e., meal prepping, housework, or scrolling social media), freeing up time for you to get a solid workout in (whether in the morning or evening).
Experiment with different times
If you’re able to work out at either time of day, it may take some trial and error to find your sweet spot. Both Landry and Dr. Lassey suggested paying attention to your body’s natural rhythms and how you feel after working out at different times of the day. Are you naturally more energized in the morning or evening? Does training in the morning make you feel more focused and energized throughout the day, or does it make you feel sluggish the rest of the day? Do you sleep better or worse when you work out in the morning versus at night?
Be strategic about your timing
Whether morning or evening is better for your workouts, be strategic about the timing when possible to make it work for you. If you do evening workouts, experts recommend ending exercise at least two hours before bed to allow endorphin levels to level out and give the brain time to wind down (this mainly applies to moderate-intensity exercise—a calm evening stretch or a leisurely walk shouldn’t impact sleep).
Likewise, if you prefer morning workouts, you can be intentional about the timing. Don’t feel ready to move as soon as you get up? Try waking up even 30 minutes earlier to have more time to wake up before your workout. The study in the Journal of Physiology found that exercising at 7 a.m. may shift your body clock earlier, meaning you’ll feel more alert in the morning and get tired earlier in the evening, potentially setting your body up to sleep earlier and get quality rest so you can wake up and do it again the next day. So, if you’re trying to become a morning workout girlie, a 7 a.m. workout may help shift your circadian rhythm to better serve you more than a 9 a.m. workout.
Evaluate your fitness goals and preferences
If morning or evening is better for you can also differ based on what you want to accomplish from your workouts. For example, if your goal is to build overall healthier habits, morning workouts may be better for you. But if your main goal is to build more muscle, evening workouts could serve you more. “When to work out is an individual decision that is a matter of personal preference,” Landry said. “Some prefer to start their days with a power yoga session that ends in meditation because they feel that gives them more energy throughout the day. Others like to end the day by running or lifting weights to help them accomplish their fitness goals.”
Consider the type of workout
Landry also recommended that the type of workout also dictates what time of day is best. If your movement of choice is a Hot Girl Walk, moving in the morning can be beneficial because you’ll habit-stack your movement with getting morning sunlight. However, if you love a HIIT workout or intense strength training session, the body may be more receptive to a demanding workout in the evening. That said, if you experience fatigue or sleep issues, engaging in that type of movement too close to bedtime can interfere with sleep, in which case, activities such as yoga or Pilates (which Landry said can be completed later in the evening and closer to bedtime) would be ideal as it can induce relaxation.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through studies, articles, and is always first in line to try them firsthand.