What is the Best Time to Workout?

The best time to workout really depends on what your goals are and what works best for your schedule. However, there are some general guidelines that can help you figure out when to hit the gym.

Benefits of Working Out

Working out has numerous benefits, such as increased energy levels, better sleep, improved physical and mental health, and even weight loss. With so much to gain, it’s important to find the best time to exercise. Whether you’re looking to boost your mood, increase your metabolism, or just find the right time for you, understanding the benefits of working out can help you make the right decision.

Improved physical health

Regular exercise results in a myriad of physical-health benefits, including improved cardiovascular fitness, muscle strength and flexibility, reduced risk of chronic diseases and heightened mental health. Exercise routines also provide a sense of structure and discipline that may heighten your motivation and productivity.

Physical activity through exercise can help reduce the risk of certain medical conditions such as cardiovascular disease, diabetes, obesity and hypertension by improving circulation of blood circulation through the attainment of lower resting heart rate levels. Exercise can also reduce the possibility of osteoporosis by improving bone health by increasing denseness and keeping muscles strong to support bones. While it is important to acknowledge any existing medical conditions prior to starting an exercise program, most activities can be adjusted or modified to accommodate limitations so that adults at any age and physical ability are able to benefit from exercise.

Increased energy levels

Regular exercise can help to boost your energy levels, both in the short-term and over the long term. Physical activity works to increase the concentration of oxygen in the blood, which increases energy levels. Exercise also improves mental clarity and helps to reduce symptoms of stress and anxiety which can cause fatigue. Working out on a regular basis also helps your body become more efficient in producing energy so you’ll feel more energized during the day even when you’re not working out. Furthermore, short bursts of intense exercise can provide an immediate boost of energy as your muscles are pushed harder than they are used to. Enhancing your diet with vitamins, minerals and antioxidants will not only improve your overall health but work together with exercise to give you energy throughout the day and allow you to complete daily tasks with a greater sense of vitality.

Improved mental health

Physical activity can positively impact your mental health, helping to reduce stress and anxiety levels. Exercise releases endorphins, which have been shown to act as natural antidepressants and mood elevators. Additionally, working out can result in improved sleep quality, leaving you feeling refreshed and energized the next day. Working out can also provide a sense of empowerment from the improvements you make within yourself. Whether it’s gaining strength or feeling more confident in your physical appearance, these positive changes can help improve your mental wellbeing.

When is the Best Time to Work Out?

Working out at the right time can make all the difference to your performance. Making sure that you are exercising at the optimal time can help you to make progress quicker, reduce the risk of injury, and boost your energy levels. So, when is the best time to work out? Let’s take a look at the research to find out.

Early morning

Early morning can be an ideal time to get your workout in. For hours after waking, your body has elevated levels of cortisol, a stress hormone that helps you focus and boosts fat metabolism. This means you’ll burn more calories when working out in the morning compared to any other time of day. Plus, making exercise a part of your morning routine will form lasting habits to keep you motivated and active all day long!

Other benefits include increased energy and better sleep. A study by Northwestern University found that people who worked out at 7 a.m showed improved moods compared to those who exercised later in the day or not at all. When planning an early workout, try to get to bed just a little earlier the night before, so you won’t feel drained or sluggish in the morning. Another tip is to pack your gym bag the night before and lay out all the items you’ll need for an easy start.

Working out can provide many mental health benefits, such as reducing stress levels, increasing dopamine production for better focus, improving moods and boosting energy levels—this can have major effects on productivity throughout the day!


Mid-day is typically the best time to work out for most people as it is not too far from early morning when many people are used to getting their day started and it is after working hours for most, meaning that more time can be dedicated to your workout. Mid-day usually means a combination of nutrition and rest which allows for the body to have enough energy stored up to take on physical exertion during the exercise session. Additionally, exercising during midday can improve your alertness and focus at work, allowing you to make the most of your day and increase your productivity.

Late evening

Late evening can be an ideal time to get your workout in. The temperature is cooler after sunset and our bodies are able to stretch and move more freely in a relaxed atmosphere, which can make for a more enjoyable workout. Additionally, this time of day also allows for more quality sleep afterward, as there will have been ample time for our bodies to recover following exercise.

Finally, exercising late at night can help to reduce stress levels before you go to bed, meaning you’ll wake up feeling refreshed and energized the following morning. It’s important not to overexert yourself though; if you exercise too strenuously your body won’t have the same chance to rest and recover before your next sleep session. Allow yourself plenty of time to cool down properly before hitting the hay!

Factors to Consider

Knowing the best time to workout can make a huge difference to your overall fitness results. It is important to take into account several factors such as your daily routine, physical energy, and sleep patterns when deciding when to exercise. Let’s discuss these factors in more detail so you can find the best time for you to workout.

Your schedule

When it comes to finding the best time to work out, one important thing to consider is your schedule. You want to make sure that you can find a time that works best for you and your existing commitments. This might mean early morning workouts before work, after-work workouts in the evenings, or weekend workouts if your schedule permits. Even if you don’t have a lot of time during the day, with some dedication, focus and planning you can create a regular fitness routine around your existing commitments.

You may also want to identify any times in your day when energy levels are higher so that you can make use of them instead of wasting time during lower energy hours doing something unproductive such as waiting in line or being stuck in traffic. For example, take advantage of this peak energy period when scheduling longer run or lifting sessions as opposed to shorter high intensity interval training (HIIT) workouts which require more intensity throughout the duration of the workout.

Finally, be sure to account for other parts of fitness like rest days and recovery sessions which should also factor into your weekly workout routine or monthly fitness goals. Aim for regularity rather than sporadic thinking — determine when it works best to dedicate part of each day or week to physical activity; this way it would become easier over time rather than try and fit everything in one session which could be ineffective and counterproductive due to burnout and overtraining.

Your fitness goals

When deciding when the best time for you to workout is, it is important to consider your fitness goals. If you are looking to increase muscular strength and power, consider performing your workout during periods of the day when testosterone levels peak. Studies have also suggested this may lead to greater muscle gains regardless of your gender. For those looking to maximize aerobic endurance, an exercise session in the late afternoon might be advantageous due to increased core body temperature and better response from skeletal muscles.

If you need a little extra motivation, consider scheduling your work out for the morning – studies have shown that working out in the morning improved both physical performance and energy levels throughout that day. It can be generally easier for those just getting into a fitness routine, or with busy lifestyles in general because evenings or other times often fill up with respect engagements or obligations. Finally, another factor is whether you are an early bird or night owl as research has shown that both categories can thrive in different cycles of exercise intensity and duration.

No matter what factors you use to decide when is best for you to work out, remember that consistency will always produce more results than sporadic exercising!

Your energy levels

When designing a workout program, most people begin by asking and trying to answer the question “what is the best time to work out?” While this is an important factor to consider, there are other elements that should also be considered. One such element is your energy levels.

The time of day when you generally have the most energy will likely be the best time of day for you to get your workout in. If you’re a morning person and feel revitalized after early-morning activity, then working out in the morning may be just what you need for an optimal workout session. However, if mornings are not your strong suit, then waiting until evening or even nighttime can help ensure that your body will be ready and able to deliver its best performance during your workout session. And if this changes from one week or month to another, then adjust accordingly.

When deciding on the best time for your workouts each week or month, also consider any other activities or commitments that have been scheduled for those times as well as any potential scheduling conflicts. Working around prior commitments may leave some days less than ideal for a particular type of workout session; however, adapting schedules can still provide great results without too much difficulty on your part.

Tips for Working Out at Different Times

Working out at different times can have a big impact on your body and your fitness goals. Depending on the time of day, different exercises can be more or less effective. For example, morning workouts can be beneficial because they wake up your body and help you stay alert throughout the day. Similarly, evening workouts can help you relax and improve your sleep. Let’s discuss the pros and cons of different times to workout in further detail.

Early morning: get up early and have a light snack

Early morning is a great time to work out. Not only will you be more productive earlier in the day, but your body temperature is at its highest, providing optimal flexibility and energy levels. However, exercising on an empty stomach can be quite uncomfortable and even dangerous. To avoid this, make sure to have a light snack before working out, such as fruit or a banana coupled with protein or whole grain toast in order to sustain your energy levels throughout the workout and eliminate fatigue. Additionally, always drink plenty of water before beginning your workout session.

Mid-day: take a break from work and go for a walk

Mid-day is a great time to get out of the office and get your body moving. A quick walk in the sunshine during lunch can help boost your energy levels and refresh your mind. Studies show that exercise during mid-day helps you stay more focused when you go back to work. Walking is also a low impact option if you’re looking for an easy way to exercise.

If you don’t have much free time, consider timing your walk around other errands such as picking up groceries, running errands, or dropping off and picking up kids. Or try taking multiple short breaks throughout the day instead of one long break. Even five minutes of walking can do wonders for reducing stress and providing an energy boost for the rest of the day.

If you prefer something with a little more intensity, try interval training or body weight circuits at your local park or in your building’s gym. Even brief bouts of cardio exercises can help burn fat, tone muscle, and increase endurance levels. Interval training helps provide quick results from relatively little effort making it possible fit into busy days without sacrificing too much time.

Late evening: do some light stretching and yoga

Exercising in the late evening can be beneficial for some, but making sure your body isn’t overly tired or stressed is key to avoiding injury. If you find yourself feeling exhausted after a long day and still feel like you have some energy left to burn, light stretching and yoga are great options. Focus on breath-coordinated poses such as child’s pose and cobra. These poses help relax your body and increase circulation as well as alleviate any stress and tension you may be carrying from the day. Use a simple routine of slow stretches to realign your body before bed. This will help create a calming evening routine that could also lead to better sleep quality in the long run!


In conclusion, there is no one-size-fits-all answer as to the best time to work out. Everyone’s individual needs and preferences vary, which means what works best for one person may not be the same for someone else. However, there are a few general recommendations that can be followed.

First and foremost, everyone should strive to work out at a time when they feel most energized and have the highest motivation levels. For some people, this might be early in the morning; for others it could be late at night or during lunchtime. It’s also important to find an exercise routine that fits into your daily schedule. Finally, it is recommended to try different times of day until you find the one that works best for you.

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