Does It Matter What Time of Day You Exercise?

If you’re committed to exercising regularly, you may be wondering when the best time is to do it. Right after you wake up? At the end of the day? Or should it be a mix of both?

Depending on your exercise goals, there may be specific benefits to working out at a particular time of day. “But for most of us who want to exercise for general health effects, the best time is the time that works best for your lifestyle and allows you to perform it regularly,” says cardiologist Erik Van Iterson, PhD.

The American Heart Association recommends a minimum of 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity aerobic exercise a week in divided sessions. Adding resistance training three times a week can further benefit you.

Dr. Van Iterson explains how to find your best workout time — and some key differences between exercising in the morning and evening.

Is there a best time of day to work out?

Many variables contribute to a successful exercise program, including time of day, location, type of activity and social setting. But consistency is the most important variable and is most strongly linked to achieving the best results. It’s also important to think about the short and long term, as choosing a particular time of day when first starting out may not be the most pragmatic for you longer term.

In short, Dr. Van Iterson says that the best time to exercise is when you have the most energy and motivation to do it. “Regardless of why you exercise, pick the time that works best for you and stick with it,” he recommends.

But if you’re still unsure about what works best for you, here are some factors to consider.

What to know about working out in the morning

If you're a morning person, then a morning workout is likely best, as there’s a greater chance you’re going to be able to build it into your schedule. But it’s good to consider all factors around exercising in the morning and how it’s different from evening workouts.

Dr. Van Iterson points out that exercising in the morning may be associated with lower blood pressure, better sleep and greater weight loss, due to improved fat burning and appetite suppression.

Pros of morning workouts

Some pros of working out in the morning include:

• Boosts metabolism before you start your day. Morning exercise can kickstart your metabolism, helping you burn more calories throughout the day — if that’s what your workout goal is.
• Creates consistency. People tend to be more consistent with morning exercise, due to fewer distractions that are likely to interrupt their routines later in the day. Morning workouts can also be easier to stick to because there are fewer interferences like work, social events or fatigue.
• Starts your day in a good mood. Morning workouts can set a positive tone for the rest of the day.
• Increases alertness. Physical activity can increase alertness and focus, which can be beneficial for productivity and mental clarity during the day.
• Improves sleep. Regular morning exercise can help regulate your circadian rhythm, potentially leading to better sleep when you hit the hay in the evening.

Cons of morning workouts

Some cons of working out in the morning include:

• Time constraints. Depending on your schedule, you may find it challenging to fit in a workout before work or other morning commitments.
• Cold weather. If you’re sensitive to the cold, working out in the morning during colder seasons can be less appealing due to lower temperatures.
• Muscle stiffness. You may need to give your body a bit more time to warm up for morning routines. That’s because right after waking up, your body may experience some initial muscle stiffness and reduced flexibility.
• Lower energy levels. Especially if you’re not used to a morning exercise routine, you may feel lethargic or have lower energy levels in the morning, making it harder to give your best effort during a workout.
• Possible digestive issues. Eating too close to a morning workout can lead to digestive discomfort, while exercising on an empty stomach may not be the best option for everyone.
• Social constraints. If you prefer working out with friends or in group classes, it may be more difficult to find workout partners in the morning.

What to know about working out in the evening

If you’re a night owl, exercising later in the day may be a perfect way to unwind and release stress. “For most of us, it is probably best to avoid exercising just before bedtime, since it may interfere with your ability to go to sleep,” Dr. Van Iterson poses. Instead, try and plan your workouts to be at least a full hour before you go to bed.

This mainly applies to vigorous workouts — a calm evening yoga session is A-OK, or a leisurely walk around your neighborhood shouldn’t be a problem.

Pros of evening workouts

On the other hand, afternoon or evening exercise is associated with peaks in body temperature and flexibility and appears to be better at improving aerobic performance and strength.

Some pros of working out in the evening include:

• Your body is more warmed up. Many people experience enhanced strength, endurance and overall physical performance during evening workouts because their muscles are warmed up and more awake.
• Provides stress relief after a long day. Evening exercise can be an effective way to unwind and relieve stress after a long day, helping you relax and sleep better.
• Social opportunities. Evening workouts may provide a chance to exercise with friends or participate in group fitness classes, which can be motivating and enjoyable.
• Less feeling of being rushed. Evening workouts can be less rushed than morning workouts, as you don't have to worry about getting ready for work or other morning commitments.

Cons of evening workouts

Some cons of an evening workout include:

• Possible sleep disruptions. Intense exercise close to bedtime can raise adrenaline levels and make it difficult for some people to fall asleep. However, this effect varies from person to person. In general, it’s best to not work out less than an hour before bedtime.
• Schedule conflicts. Evening workouts may clash with social events, work commitments or family responsibilities, making it challenging to maintain a consistent exercise routine.
• Reduced energy levels. Depending on your daily routine or what you do for a living, you may feel tired or have lower energy levels by the end of the day, which could affect motivation and the quality of your workouts.
• Temperature changes. In hot climates, evening workouts might be more comfortable due to cooler temperatures, but in colder climates, you may need extra layers of clothing.

Deciding what’s best for you

Deciding to create a workout routine already means you’re on the right track. Ultimately, whether you decide to exercise in the evening or morning comes down to your personal preferences, daily schedules and how your body responds to exercise.

Here are some more considerations when deciding:

1. Assess your schedule. Consider your daily commitments, like work, family and social activities. Which part of the day offers you the most flexibility and consistency for exercise?
2. Try out different workout times. Often, your body will tell you which time of the day works best for you. Try working out in the morning for a week, then switch to evening workouts for another week. Take note of how you feel during and after each session, as well as any impact on your energy levels, sleep and mood. But if historically you know you’re not a morning person, it’s important to take this into account, as forcing yourself to wake up early for one week may not be a good measure of your willingness to give up that extra hour of sleep longer term.
3. Ask yourself: What are my fitness goals? Think about your fitness goals. For example, if your goal is to boost your metabolism and start the day energized, morning workouts may be more suitable. If your aim is to improve performance and relax after a stressful day, evening workouts might be better.
4. Consider your temperature preferences. Where you live and how you react to cold and warm environments can play a role in how productive you are during your workout. If you plan on working out outdoors but dislike working out in extreme heat or cold, choose a time when the weather is more favorable for outdoor exercise. Otherwise, consider taking the weather out of the equation and plan your workouts for the indoors.
5. Sleep quality. Pay attention to how exercise timing affects your sleep habits. If you find that evening workouts disrupt your sleep, that could be a sign that morning workouts may work better.
6. Social and motivational factors. If you enjoy socializing during workouts or find motivation in group classes, consider the availability of fitness classes or workout partners at different times of the day.
7. Or, combine both! If your schedule allows, you can also consider splitting your workouts between mornings and evenings. There are no rules against it. For example, you could do a morning session for cardio and an evening workout focusing more on strength/resistance training.

As Dr. Van Iterson points out, the most important thing is to find a consistent exercise routine that fits your lifestyle and helps you to achieve your personal fitness goals. How can you stay the most consistent? Just don’t let the indecision of when you should work out bog you down. Allow yourself to experiment and try out different routines.

If you’re still unsure, consider consulting a fitness professional or personal trainer. They can provide personalized guidance based on your goals, fitness level and lifestyle.