Morning vs. Evening Workouts: 5 Science-Backed Factors

There are several factors to focus on when comparing morning vs. evening workouts. Your available time and energy, distractions’ likelihood, and individual preferences are subjective variables.

Some objective variables are the type of activity and intensity, plus the results you’re looking for.

In this article, we’ll analyze these variables and assess their impact on each other. That will help you decide when to exercise for optimal benefits, so keep reading.

Table of Contents

1. Available time

This variable is definitely one you should assess for yourself.

Morning workouts tend to be the best fit for those with a busy schedule, as they offer the most available time for exercise before schedules pick up during the day.

Whether you’re a high-powered business exec or a busy parent or student, carving out some time in the morning can be amazing.

Besides, you may even choose to work out first thing in the morning to get your heart pumping and your mind ready for the day ahead.

You can also do an evening workout, though these are typically not ideal for people with a full plate throughout the day. But this option may work for you if you prefer later hours or enjoy winding down after a long day.

2. Energy

It’s difficult to say exactly when you’ll have the most energy to work out as it can vary greatly depending on your circumstances. However, here are some general patterns I observed:

Morning hours: Many people have the most energy in the morning, especially after a good night’s sleep. This is often a good time for a workout, as the body is fresh and ready to go.
Late afternoon/early evening: Some people have the most energy later in the day after they have had a chance to rest and recover from their jobs or school.
Early morning or late night: For those who work unusual hours or have an unpredictable schedule, early morning or late night workouts may be the only option. These can be great for busy parents of multiple kids or hard-working professionals.
During lunch break: A lunch break workout can boost energy and productivity during the workday for those who work long office hours. And it can be the only time you actually have for yourself.

Again, these are just general patterns, and it’s important to consider individual preferences and schedules when planning workouts.

3. The likelihood of distractions

It’s generally easier to avoid distractions in the morning when working out, as most of your friends and co-workers are still getting settled into their day. So chances are they won’t bug you too much at 7 am.

Distractions can be more prevalent in the evening, especially if you’re still trying to finish up work or other tasks before you can start your workout.

But again, these are just general observations.

If you have more focus in the evening – that’s amazing. You may also have a more flexible schedule and can adjust your workout times to avoid distractions.

For example, if you work a night shift and are more alert in the evening, you may find it easier to work out then. Or if you have young children and are more likely to have a hectic home in the morning, you may prefer to work out in the evening when they can focus better.

4. Type of activity

Both morning and evening workouts have advantages and can be effective depending on your preferences and schedule.

Morning workouts:

Can increase energy levels, motivation, and productivity for the rest of the day
May help improve sleep quality
Can be a way to get exercise in before the day gets busy
Can help establish a healthy routine and habit

Evening workouts:

Can reduce stress and improve mood
May be easier to fit into busy schedules
Can be a way to unwind after work or other activities

In terms of the best types of workout for each routine, that depends on your goals and typical energy levels throughout the day.

Some popular options for morning workouts include cardio exercises like running, cycling, or swimming, as well as strength training exercises like weightlifting or bodyweight exercises.

For evening workouts, people typically prefer low-impact exercises like yoga or Pilates. Some do high-intensity interval training (HIIT) or running to burn calories and improve cardiovascular fitness.

5. Intensity

The general advice is to do more intense training in the morning and save the most relaxing ones in the evening. But the real question is this:

Will a fierce session at night affect you in any way?

Let’s start with sleep:

An intense cardio session at night can potentially affect your sleep. When you engage in physical activity, your body releases stress hormones such as adrenaline and cortisol, making it harder to fall asleep and stay asleep.

I’ll include the link to one good study in the description.

In addition, the increased heart rate and body temperature from the workout can also disrupt sleep patterns.

And that increase in adrenaline and cortisol can also affect your metabolism, making it harder to burn fat in the long run.

Side note: Research shows some individuals are more susceptible to this than others – I’ll add one source in the description.

What about strength training?

In general, strength training exercises tend to be less cardiovascular in nature, so they may be less likely to affect sleep. However, intense strength training sessions can still raise your adrenaline, which may make it harder to fall asleep.

Remember: The quality of your sleep is not just determined by the time of day you exercise but also by your sleep environment, sleep hygiene, and overall health. Creating a comfortable and conducive sleep environment, avoiding caffeine and screens before bed, and maintaining a consistent sleep schedule can all help improve the quality of your sleep, regardless of when you exercise.

But if you’re doing all that and still consistently have trouble sleeping after a workout, it may be worth adjusting your workout schedule or intensity to see if that helps.

Now that we dealt with sleep let’s deal with another problem:

Does the time of day affect results in any way?

The majority of available research until now has shown no clear difference between morning and evening workouts in terms of muscle growth and strength.

However, a 2022 study suggested that morning workouts may be more effective for abdominal fat loss and high blood pressure in women. By comparison, evening workouts reduce men’s blood pressure and improve strength in women.

And another 2019 study quoted by Washington Post reveals that morning exercise can help your body metabolize sugar and fat faster.

That’s a definite asset if you have type 2 diabetes or are overweight.

By comparison, the same study suggests that evening workouts use less oxygen. That means they’re better at improving your athletic performance.

That means morning workouts can be better for people looking to achieve regular health goals, while evening workouts are better for athletes.

What’s the conclusion on morning vs. evening workouts?

There’s no scientific consensus when it comes to people’s circadian rhythms and how they affect workout performance.

But that’s good news if you’re not an athlete looking to maximize your results to a T.

The best time to work out is the time that works best for you and fits into your schedule and lifestyle. If you prefer to work out in the morning, that’s great! But if you have more energy and focus in the evening, do that. The most important thing is to consistently engage in physical activity and make it a part of your daily routine.

That said, I’m curious to learn your thoughts on this, so let’s chat in the comments!

Author
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Mary D. Brown

Mary is a mom of three, blog writer, strength training addict, fitness psychology guru, Origami dork, and Metallica lover. She has degrees in Communication and Physics and is a certified Personal Trainer.

Mary advocates for one powerful idea: fitness is about challenging yourself, but it’s not a race against the clock. She wants people to understand that the best fitness equipment doesn’t have to be expensive or very popular. The best workouts and machines should always fit your style and needs, not the other way around. So, Mary’s dedication and hard work are the engines that keep this website going.