Morning Workouts Not Your Thing? Here’s Why That’s Perfectly Fine

Morning routines have become a cultural obsession, from celebrity regimens to viral TikTok #morningroutine videos. Fitness influencers are now sharing their ultra-early workouts, complete with pre-workout smoothies, skincare routines, and inspiring timestamps that show just how early they hit the gym. While these videos can be motivational, they can also make lunchtime or evening exercisers feel like they’re missing out by not working out before dawn. But here’s the truth: the best time to exercise is whenever it works best for you.

Consistency Matters More Than the Time of Day

“One of the downsides of social media is that you see what works best for other people and assume that’s what’s best overall,” says Alena Luciani, M.S., C.S.C.S., founder of Training2xl. But actually, there’s no hierarchy of exercise times. A 2023 review published in the Journal of Sports Medicine found no evidence for or against a particular time of day for exercise benefits. “The best time to exercise is the time you can consistently commit to,” explains Luciani.

According to exercise physiologist Dr. Sharon Gam, consistency is what leads to results. “Regular exercise decreases the risk of chronic diseases, improves brain function, increases mood, reduces stress, and strengthens bones,” says Dr. Gam. While there are some unique benefits to morning exercise, getting regular movement at any time of day is what matters most.

Unique Benefits of Morning Exercise

If you are considering an early-morning workout, there are a few specific benefits you might enjoy:

• Fewer Life Interruptions: A morning workout minimizes the risk that last-minute obligations or plans will derail your gym time. For many people, exercising early helps create an uninterrupted routine.

• Momentum for Healthy Choices: “Starting your day with exercise can create a chain reaction of healthy choices,” says Luciani. Research even shows that morning exercisers may feel less tempted by food indulgences throughout the day.

• Energy Boost from Cortisol: Cortisol, sometimes called the “stress hormone,” naturally peaks in the morning to help you feel alert. Exercise can give a boost to this natural wakefulness, making you feel more energized.

The Benefits of Evening Workouts

Evening exercise also has its unique advantages:

• Better Fueling: In the morning, there are typically 8 to 10 hours between your last meal and your workout, which may leave some people feeling under-fueled. In contrast, exercising in the evening often means your body is better fueled and ready to work harder.

• Improved Physical Performance: “Research shows that physical performance tends to be stronger in the afternoon and evening,” says Dr. Gam. This boost in power may help you reach your fitness goals more quickly.

• Mental Health Benefits: If you struggle to let go of work stress, an evening workout can be a helpful way to transition between the workday and evening relaxation time.

How to Find Your Ideal Workout Time

While morning and evening workouts each have their perks, the differences are small compared to the overall benefit of consistency. Here are some tips to help you find a schedule that works for you:

Experiment with Different Times

If you’re unsure of the best workout time, try experimenting with different schedules. Luciani recommends trying each time slot for at least a week. This way, you’ll learn which time feels most motivating, least likely to be interrupted, and most compatible with your energy levels.

Stack Habits for Success

Once you’ve found a workout time that feels right, make it as easy as possible to stick with. “Create a lifestyle that supports your goals,” says Luciani.

For morning workouts:

• Lay out your gym outfit the night before

• Prep a quick pre-workout snack in advance

• Sign up for classes in advance for accountability

• Set your coffee maker to start brewing before your alarm

For evening workouts:

• Bring your gym bag to work to avoid extra trips

• Schedule workouts in your calendar like any other meeting

• Keep a protein bar handy for a pre-workout snack

• Practice deep breathing post-workout to help wind down

Dr. Gam also recommends doing parasympathetic breathing (breathing exercises focused on longer exhales) after evening workouts to help transition into sleep mode.

Stay Flexible

If life requires you to shift your schedule, know that you’ll still benefit from moving your body, even if it’s not at your usual time. Sticking to the same time every day often helps with habit formation, says Dr. Gam. However, if you need to mix it up or switch from morning to evening while on vacation or with guests, don’t sweat it.

Ultimately, there’s no “right” time to work out. Find what works for you, commit to moving consistently, and know that you’re supporting your health whether it’s at 6 a.m. or 6 p.m.

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