Does It Matter What Time You Workout?

Time your workouts for the best results. Research shows that the time of day you work out can affect how well your body responds.


Whenever you’re ready to break a sweat, it is possible to reap the benefits of exercise. But it turns out the time of day you choose to exercise can have an impact on how productive your workout is. Different times in the day can be optimal depending on the type and intensity of your workout.

Studies have found that exercising at certain times during the day could be more effective than others, depending on your goals. For example, strenuous activities may be better suited for earlier in the day when our bodies are most physically capable of pushing ourselves, while activities that require greater focus or recovery might be better in the evening or after work hours.

Beyond physical performance, research has indicated that different durations throughout the day can impact our cognitive abilities, sleeping patterns and moods too. So if you are looking to make sure your workout session provides maximum benefit and results, then timing just might matter. In this post we will explore:
•The Benefits of Morning Workouts
•The Benefits of Afternoon Workouts
•The Benefits of Evening Workouts
•Tips for Choosing The Best Time To Exercise

Benefits of Working Out in the Morning

Working out in the morning has many benefits, from improved energy and focus during the day, to better sleep at night. Working out in the morning can also be a great way to jumpstart your metabolism and help you reach your fitness goals faster. In this article, we’ll take a look at some of the benefits of working out in the morning and how it can help you reach your goals.

Improved energy levels

Working out in the morning can have a wide range of advantages in terms of both physical and mental health. Just one of the benefits is an improvement in energy levels throughout the day. Working out early on provides you with a surge of endorphins which give you an energy boost, meaning your body will be running at its peak performance for longer. In addition to improved energy levels, working out in the morning also helps to regulate sleep, reduces stress and anxiety, decreases risk of injury and more.

Improved focus and concentration

Working out in the morning can yield various benefits for your physical and mental health. Exercising at an early hour has been associated with improved focus and concentration throughout the day. Many individuals who work out in the morning report feeling more energized and alert, leading to improved performance at work and other tasks they must complete. In addition, research has found that exercising in the morning can lead to increased productivity levels, better decision-making skills and overall success. Furthermore, anyone who exercises before breakfast is likely to burn more fat than those who exercise later on in the day.

Furthermore, exercising first thing in the morning may be a great way to reduce stress levels during your day as it often leaves you feeling relaxed & uplifted throughout your workday or school schedule. Studies indicate that a workout before going into work or school can help improve your mood and reduce stress by keeping cortisol levels under control throughout the day. Additionally, working out in the early hours may help with energy production which will keep you from feeling depleted & exhausted during those long hours of study or desk time. All of these benefits make pre-dawn workouts a great choice for anyone seeking a boost in mental clarity & physical wellbeing!

Improved metabolism

Working out in the morning has the potential to improve your metabolic rate, helping you to burn calories more efficiently throughout the day. Research demonstrates that cardio exercise taken before breakfast has a greater effect on increasing metabolism than exercising at any other time of day. Exercising in the morning could therefore be beneficial if you’re trying to lose weight and manage your blood glucose levels. Additionally, working out at this early hour of the day can stimulate your body to produce hormones like endorphins which are known for improving one’s mood and creating feelings of wellbeing. This, combined with an improved metabolism, could reduce feelings of lethargy and tiredness during the rest of your day and make it easier for you to focus on tasks.

Benefits of Working Out in the Evening

Working out in the evening can provide a number of benefits that you don’t get from exercising at any other time. For example, exercising in the evening can help you sleep better, reduce stress and tension, improve cognitive performance, and give you more energy throughout the day. Let’s dive into all of the benefits of evening workouts.

Improved quality of sleep

When combined with a regular sleep schedule, working out in the evening can actually improve the quality of your sleep. According to several studies, regular aerobic activity can help you fall asleep more quickly and wake up feeling more refreshed. This is a great advantage particularly if you tend to suffer from insomnia or other sleeping disorders. Additionally, exercising regularly helps to reduce anxiety and stress which can sometimes be disruptive during sleep. It also provides an effective distraction from pre-sleep worries and restlessness which can interfere with the ability to get enough restful sleep. By working out regularly in the evening, it may be possible to enjoy improved quality of restorative sleeps as well as better daytime energy levels.

Improved muscle recovery

Regular exercise has many benefits, such as reducing the risk of developing chronic diseases and maintaining a healthier body weight. Additionally, exercising in the evening can help with muscle recovery and improve performance for people who are trying to reach fitness goals or compete athletically.

Working out in the evening can limit the chance of muscle soreness and fatigue from affecting other activities earlier in the day. During the day, muscles are used, building up fatigue which can result in a decrease of performance. Exercising later on can help prevent that built-up fatigue by enabling your muscles to properly rest leading up to any evening activity.

Studies show that physical activity before bedtime is also beneficial for natural melatonin production, contributing to better sleep quality and energy levels during the next day. There’s also evidence that working out near bedtime diminishes relaxation hormones such as cortisol, thereby helping you sleep more soundly at night.

Finally, depending on how you exercise, working out at night may provide an advantage if you’re looking to build strength or compete in endurance events such as long-distance running or cycling. This is because your muscles are already warmed up from activity throughout the day so they’re more loose and ready for exercise when it comes time to work out later on. Training late in the evening ensures that your body will have ample time for recovery between workouts and will be well-rested enough for quality performance each time you equip yourself.

Improved overall performance

Working out in the evening may help improve overall physical performance by encouraging healthy sleep cycles and better rest. Regular exercise can help those who exercise late in the day to fall asleep more quickly and sleep more soundly, which can lead to improved performance during their workouts. Additionally, a regular bedtime may help athletes regulate hormones like cortisol that are important for muscle strength. Studies also suggest that exercising in the evening can lower levels of stress hormones in the body while helping athletes react better under pressure. This could translate into improved physical performance during endurance exercises or shorter burst of high-intensity activity. Moreover, studies indicate that evening exercise can boost energy levels throughout the day, making it easier for athletes to meet their daily fitness goals.


The best course of action when deciding what time of day to work out is to simply do what works for you. Choose times that fit with your daily schedule, and times that make sense with other goals or events that can have an impact on your performance. Working out in the morning can provide more energy throughout the day while working out in the evening can aid with restful sleep. Consider how food and adequate hydration before and after workouts affects your energy and performance, but also consider personal preferences like attitude, motivation and mental clarity to select which times work best for you. Ultimately, regardless of when you decide to work out, consistency is key for achieving desired results and good overall health.

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