The Best Time of Day To Work Out: Morning or Evening?

Regular exercise can support your overall physical and mental health. Research shows consistent workouts can improve cholesterol, insulin levels, mood, sleep, and weight management.

Evening and morning workouts both have advantages. Evening workouts may reduce the risk of early death and help manage blood sugar levels, while morning workouts may improve heart health.

Some evidence shows that the time of day doesn’t matter as long as you consistently work out. The best time to work out may depend on your preferences, goals, and schedule.

Research has found that working out early in the day may benefit your heart and improve your sleep quality. It may also help with weight management.

• One study found that people who exercised between 7 a.m. and 9 a.m. had a lower body mass index (BMI) than people who exercised in the afternoon or at night. Researchers noted more studies are needed to understand this link.
• Another study found similar results, noting that people who exercised before noon lost more weight than those who scheduled their workouts after 3 p.m.
• One study found that people who worked out at 7 a.m. went to sleep earlier, woke up fewer times throughout the night, and experienced deeper sleep than people who worked out at 1 p.m.

The last study also found that morning workouts may help lower blood pressure. People who worked out at 7 a.m. experienced 10% lower blood pressure and maintained that lower blood pressure throughout the day.

Downsides

While some people find morning workouts align with their daily schedules, others may find waking up early and exercising more challenging.

Morning workouts may also make you more prone to injuries, especially if you jump into vigorous exercise or do not warm up. Your body temperature is at its lowest in the mornings, so you may need a longer warm-up routine to prepare your body for exercise. Your joints and muscles may also be stiff early in the morning.

Warm-up exercises, such as arm circles, high knees, or light jogging, help widen blood vessels and send oxygen to muscles, improving flexibility and efficiency and reducing stress on the heart.

If you are particularly fatigued in the mornings but still want to work out in the morning, try eating a small snack before your workout and fueling your body afterward. This will help give you the energy you need without weighing you down.

Working out midday may be best for people who want to improve their athletic performance, as body temperature tends to peak in the afternoon. Research has found that working out when your body temperature is low can reduce athletic performance and may increase injury risk.

Other studies have found similar results linking improved exercise performance with time of day. One small study found that strength and endurance peak in the afternoon between 3 p.m. and 6 p.m., and another suggested peak performance occurs between 4 p.m. and 8 p.m.

There is also evidence that working out in the afternoon is beneficial for your heart. The researchers in this study note that working out between 11 a.m. and 5 p.m. may be optimal for heart health.

Downsides

One of the biggest drawbacks to afternoon exercise is scheduling. Fitting in an afternoon workout can be challenging if you work during the day. Even if you try to work out on your lunch break, you may have to cut your time short to factor in showering and getting something to eat.

It may also be harder to be consistent with an afternoon workout, especially if it is pushed aside for meetings, kids’ activities, or social outings with friends. If you want to work out in the afternoon, make it a priority by adding a standing appointment to your calendar.

A recent study found that middle-aged people with obesity who exercised in the evening were 28% less likely to die of any cause than people who worked out in the morning or afternoon.

Some experts theorize that evening exercise may be better for blood sugar, particularly for people with insulin resistance. Exercising after a meal can help reduce glucose (blood sugar) levels, and one study found that exercising later in the day can lower blood sugar in people with diabetes. More research is needed to understand this link.

Exercise in the evening may also be a way to unwind and de-stress. One study found that not everyone’s sleep is affected by a late-day workout, and moderate to vigorous activity three hours before bed is unrelated to sleep quality. Instead, exercise may promote slightly longer sleep and lead people to go to bed earlier.

Downsides

While some people may find an evening workout a relaxing way to wind down, others may find it too energizing, making it challenging to fall asleep.

Evening workouts can also reduce the amount of time you spend sleeping. If this is the case, you may need to alter your exercise schedule and try exercising earlier to see if that helps.

Several variables contribute to which time is best for you to work out. Consider your schedule, energy level, sleep patterns, and personal preferences. The season and outside temperature may also influence your decision, especially if you like to exercise outdoors.

Research shows consistency is more important than the time of day when seeing exercise results. Researchers have found that exercising at the same time each day rather than sporadically helps promote long‐term exercise adherence.

No matter when you work out, moving consistently every day is important—even if you can only spare a few minutes. One study found that exercising for 10 minutes a day can help lower your risk of premature death.

To choose the best workout time for you, consider whether you are more likely to stick to a morning, afternoon, or evening exercise routine. Here are some other factors to consider: 

• Sleep quality: Pay attention to how well you sleep at night. If you are exercising at night but have trouble falling asleep, exercising in the morning may be better for you. If you are too tired in the morning to get out of bed to exercise, an afternoon or evening workout may be the better option.
• Temperature outside: It may be too cold to exercise outside in the morning. In other climates, high heat may make afternoon workouts dangerous. Consider the weather and how it might affect your ability to exercise, and choose your workout time accordingly.
• Schedule: Look at your schedule and consider how busy you are at each time of day. If you enjoy a morning workout but usually run late, squeezing in a morning workout may not be feasible. Choose a time that provides you the most flexibility to get consistent exercise.
• Energy level: Think about how you feel at different times of the day. Morning workouts may be best if you have more energy and motivation in the morning, especially if you find yourself dragging in the afternoon or evening. Conversely, if you feel tired in the mornings and have more energy later in the day, you may find afternoon or evening workouts more appealing.

Some evidence suggests that the time of day you exercise can influence your workout success and results. Morning, midday, and evening workouts have different potential benefits.

Researchers have not definitively determined which time of day is best for workouts. Most evidence shows that consistently working out is more important than the time of day. To determine which time of day is best for your workouts, consider your schedule, sleep habits, energy level, and the climate.