Is There an Appropriate Time to Exercise?
Is there a specific time of day when you can get the most out of your workout? Many factors influence exercise performance, and one of the most significant is your body’s internal clock. When it comes to working out morning vs evening, some people swear by morning workouts, while others feel stronger and more energized in the evening. But is there truly an optimal time to exercise, or does it come down to personal preference?
Your body’s natural rhythms play a crucial role in how you perform physically. From energy levels to muscle strength and even reaction time, several biological factors shift throughout the day. Understanding these changes can help you make informed decisions about when to schedule your workouts for maximum efficiency and enjoyment.
Understanding Your Body’s Internal Clock
Human beings are driven by an internal body clock that regulates sleep and wake cycles, known as circadian rhythms. This cycle, influenced by light, controls various physical, mental, and behavioral changes that occur over 24-hour intervals.
Circadian rhythms affect bodily functions such as blood pressure, heart rate, body temperature, and hormone secretion. They also dictate when you feel hungry, sleepy, or energetic throughout the day. Understanding how these rhythms impact physical performance can help you determine the best time to work out.
How Circadian Rhythms Affect Physical Performance
Research has shown that circadian rhythms influence key factors like blood pressure, blood flow, body temperature, and oxygen consumption. These elements, in turn, affect reaction time, hand-eye coordination, and muscular strength. Studies suggest that these performance markers are at their peak later in the day, making afternoon and evening workouts particularly effective.
The Best Time for Strength and Cardio Workouts
Physiologically, the body reaches its highest temperature in the evening (around 7 PM). Warm muscles are more flexible and less prone to injury, and muscle strength is also at its peak during this time. This makes late afternoon and evening the best time for workout for strength training and cardio workouts.
Morning Alertness and Its Role in Exercise
While physical performance may be higher in the evening, mental alertness peaks around 10 AM. If you prefer morning workouts, this could be the best time to do exercise, as it aligns with enhanced reaction time and cognitive function, maximizing workout efficiency.
Larks vs. Night Owls: How Chronotypes Influence Workouts
Everyone has a natural preference for certain times of the day. Morning people, or “Larks,” function best early in the day, while “Night Owls” perform better in the evening. A Night Owl might struggle with early morning workouts, feeling sluggish and unmotivated. Likewise, a Lark may find evening exercise challenging due to fatigue. Understanding your chronotype can help you choose the best time for a workout that suits your natural energy patterns.
Why Morning Workouts Improve Consistency
Although physiological performance may favor later workouts, research suggests that morning exercisers tend to be more consistent. As the day progresses, hectic schedules and unexpected commitments can interfere with exercise plans. Those who work out in the morning often benefit from increased physical and mental energy throughout the day. Moreover, establishing a morning routine fosters discipline, which can spill over into other aspects of life.
The Benefits of Morning Workouts
Starting your day with exercise can set a positive tone for the rest of it. Morning sessions help boost energy, focus, and motivation, making it easier to stick to a routine.
Promotes Healthier Habits
Morning workouts align with habit-stacking techniques, making exercise more consistent. Establishing a set morning routine helps create long-term adherence to fitness goals.
Supports Weight Loss
Studies suggest that individuals who work out in the morning may lose more weight than those who exercise in the afternoon or evening. Morning workouts are linked to a lower BMI and reduced calorie intake throughout the day.
Enhances Focus & Cognitive Function
Exercise in the morning improves attention, visual learning, and working memory, particularly in older adults.
Lowers Blood Pressure
Morning exercise has been shown to regulate blood pressure throughout the day, reducing the risk of cardiovascular issues.
Improves Sleep Quality
People who exercise in the morning tend to fall asleep faster and experience deeper, more restful sleep.
The Benefits of Afternoon and Evening Workouts
Exercise isn’t one-size-fits-all. The best time to workout is whenever you feel strongest, most alert, and able to give your full effort. These are some of the benefits of working out at afternoon and in the evening-
Boosts Performance
Physical performance peaks between 4 PM and 8 PM. Muscle strength, endurance, and reaction time are all at their highest during this window.
Regulates Blood Sugar
Afternoon workouts may improve insulin sensitivity and lower fasting blood sugar, making them beneficial for those at risk of Type 2 diabetes.
May Improve Sleep
Contrary to past beliefs, evening workouts don’t necessarily disrupt sleep—especially when completed at least 90 minutes before bedtime. Some studies suggest that they may actually help with falling asleep faster and experiencing deeper rest.
Can You Train Your Body to Adapt?
The good news is that circadian rhythms are adaptable. Your body can be trained to perform optimally at any time of the day through environmental cues such as consistent sleep schedules, meal times, and regular workout hours. By sticking to a set exercise time, you can help your body adjust and optimize performance accordingly.
Should You Exercise Every Day?
Exercising daily is great for your health, but balance and timing matter. The CDC suggests 150 minutes of moderate activity per week, such as jogging, cycling, swimming, or dancing, about 30 minutes a day, five days a week. If you prefer intense sessions, 75 minutes a week is enough to stay fit and energized.
Finding the best time for workout can make a big difference. Morning workouts boost energy for the day, while evening sessions may help you unwind and build consistency. The best time to do exercise is whenever you can move regularly without overstraining your body.
Include strength training at least twice a week, like lifting weights, using resistance bands, or doing bodyweight moves. And remember, rest is just as important. Recovery allows your muscles to repair and grow. Ultimately, the perfect time to workout is when you feel motivated, focused, and ready to give your best effort.
The Key to Success: Finding a Time That Works for You
Rather than focusing on the perfect time to workout, the best approach is to find a time that fits your schedule and allows you to be consistent. Whether it’s morning, afternoon, or evening, regular exercise is what truly matters. As you establish a routine, your body will learn to be ready for exercise at your chosen hour, leading to better performance and long-term success.
If you’re still wondering what is the best time to exercise, consider experimenting with different times to see what feels best for your body and lifestyle. Additionally, the debate on working out in the morning vs evening often comes down to personal preference and consistency.
Ultimately, the best time to exercise is the time that keeps you motivated and committed to your fitness journey!
Lata Ranjan
Senior Faculty (Exercise Science)
FAQ
1. How do I know the best time to workout for me?
The best time to work out varies for everyone. Some people feel energized in the morning, while others hit their peak in the afternoon or evening. Listening to your body and testing at different times can help you discover when you perform your best.
2. Does morning or evening exercise work better?
The answer depends on your lifestyle and goals. Morning workouts can boost consistency and start your day on a positive note, while evening sessions may improve strength and endurance. Understanding working out morning vs evening helps you choose a schedule that you can stick to.
3. Can I train my body to adapt to a specific workout time?
Absolutely. Your circadian rhythm can adjust if you exercise consistently at the same time. Whether morning or evening, the best time to workout is when you feel focused, motivated, and ready to give your full effort.