While some individuals are up at dawn to lace up their running shoes, others cannot conceive of exercising before noon.
Finding the ideal time to exercise can be as much a matter of personal preference as physiology when exercising is a secondary concern.
Still, you may wonder whether one time is superior to another for achieving your best treadmill times and weight bench gains.
Exercise is supposed to feel good, but if your muscles are tight in the morning or if it disrupts your sleep by working out too late, it can feel counterproductive. Here are the advantages and disadvantages of exercising at various times of the day.
According to research, morning workouts are most beneficial
The last thing most people want to do when the alarm goes off is roll out of bed, lace up their sneakers, and head to the gym. Considerable benefits, however, accompany a morning workout routine.
Your routine may be more reliable
We’ve all been there: the day begins with the thought, “I’ll exercise after I’ve completed a few tasks.” Then, when evening arrives, which task on your to-do list remains uncompleted? Obviously, it’s a gym.
Recent research indicates that morning workouts are easier to maintain because most people have fewer social and work obligations in the morning. It is also relatively simple to incorporate exercise into an existing morning routine.
While study participants adhered to their workout routines regardless of whether they exercised in the morning or evening, morning exercisers were the most consistent.
As the day progresses, however, afternoon and evening workouts may conflict with other responsibilities. In addition, a full day of work can significantly impact willpower, which can thwart the best intentions of gym-goers.
You may find it easier to maintain a consistent morning workout routine. You should leave before you have time to second-guess yourself, and you should be on the machines by the time you are fully awake.
More leisure time
Consider the matter carefully. If you’ve already completed your workout by 5 p.m., you have more time to hang out with your friends or family or to do things you enjoy (like, a hobby).
You might have less pain
If you currently use movement and exercise to manage chronic pain, it may be advantageous to switch to morning workouts.
A study discovered that people who exercised in the morning experienced less bodily pain than those who exercised in the evening.
You might sleep better
If you are the type to toss and turn at night, morning workouts may also be a good option.
One study found that people who exercise in the morning sleep more effectively (spending less time awake in bed) and have fewer nighttime awakenings. According to another study, morning exercise can help people with insomnia sleep better.
However, research is inconclusive; some studies have found that evening exercise improves sleep. The majority of studies, however, have concluded that morning workouts are more beneficial for sleep. Therefore, if you currently exercise at 7 p.m. and don’t sleep particularly well, you may want to try 7 a.m.
You will feel less hunger
According to a review of studies, exercise can help suppress appetite after a workout. Another study found that women who exercised in the morning consumed significantly fewer calories than those who exercised in the evening.
If you want to avoid feeling hungry later in the day, a morning workout may be for you.
You might lose more fat
It has also been demonstrated that people can burn more body fat when exercising on an empty stomach, which is much simpler to do in the morning than at night.
According to research, afternoon workouts are optimal.
If you cannot exercise in the morning, don’t worry about it (literally). There are numerous reasons why exercising later in the day can also be a wise decision.
You might perform better
Evening is optimal for short-duration maximal exercise (such as swimming and cycling at maximum effort, jumping, sprinting, and resistance exercises).
There are ways to improve morning workout performance, such as warming up or exercising simultaneously every day, but evenings have the advantage when all other factors are equal.
You’re already comfortable
Naturally, your body temperature is higher at night, so your muscles are warmer. Better performance is associated with warmer muscles.
Researchers discovered that exposure to warm weather/humid conditions and performing pre-workout warmups can bring morning workout performance closer to that of evening workout performance.
Even though you can adjust to enhance your morning workout performance, your body has a natural advantage at night.
You might get more significant gains
A study found that between weeks 13 and 24 of consistent training, people who worked out in the evening gained more muscle mass than those who worked out in the morning. Evening workouts may be more beneficial in the long run if your goal is to gain significant muscle.
Furthermore, hormone levels influence the optimal workout duration. Regardless of sex, testosterone is essential for muscle growth, strength, and endurance. The body may produce more testosterone during resistance training in the late afternoon than in the morning.
You may become more motivated to exercise
Motivation is a significant obstacle for many individuals. Working out is difficult, right?
According to one study, it is more challenging to adhere to a long-term training program that takes place in the morning. Therefore, if getting to the gym is your most significant obstacle, evening workouts may be easier to maintain.
The optimal time to exercise depends on you
Some research indicates that your chronotype (i.e., whether you’re a morning or evening person) influences when you perform at your peak. Amazing if you like to exercise in the morning. If you enjoy working out in the evening, continue doing so.
However, if your current exercise schedule is not working for you, it is possible to alter it. Research indicates that the body can adapt to regular sweat sessions; therefore, if you hit the weight room every day at 4 p.m. (or any other time), you may eventually perform better than at other times of the day.
Similar to previous research, these results suggest that the body could adapt to regular exercise by altering the circadian rhythm.
The conclusion
In the end, exercising is beneficial regardless of the time of day. Consider being more consistent if you want to step up your game. Research indicates that people who consistently exercise at the same time of day achieve better results, regardless of whether they exercise in the morning, afternoon, or evening.
If morning exercise is optimal for your schedule, be sure to warm up muscles that may be stiff and cold from sleep.
Treat afternoon workouts as non-negotiable appointments, find a workout partner, and keep a gym bag in the car or office to eliminate excuses.
Regardless of the time, finding a realistic and consistent workout schedule is the most important thing.
