The best time to work out is the time that works best with your schedule and preferences. While some evidence suggests that starting the day with exercise can help you lose weight, improve sleep quality, and lower blood pressure, consistently working out is more important than the time you do it.
You’ll get your exercise out of the way if you schedule it early in the day. Research has shown that morning workouts also have several benefits, such as improving sleep quality and helping you lose weight.
- Boosts Your Mood: Working out makes you feel good. Research has found that people who regularly exercise, even for short periods, feel happier than those who do not. Exercising also helps lower levels of the stress hormone cortisol, which helps improve mood. Starting your day feeling optimistic and less susceptible to stress can set you up for a positive, productive day.
- Improves Sleep Quality: People who exercise early may sleep better. Some research shows that people who work out in the morning go to sleep earlier, spend more time in deep sleep, and wake up fewer times throughout the night than others.
- May Lower Blood Pressure: Exercising in the morning may control blood pressure. Research shows that women who worked out in the morning reduced their post-workout blood pressure. Note that men had a greater reduction in blood pressure by working out in the afternoon.
- Might Help You Lose Weight: Weight-loss results might slightly depend on the timing of your workouts. Research has found that people who exercised before noon lost significantly more weight than those who worked out past 3 p.m. Early exercisers were also slightly more active throughout the day and ended up taking more steps than late exercisers.
- Can make you prone to injuries: Your body temperature is lowest before you wake up. Low body temperature causes decreased blood flow and energy, which can increase your risk of injury. Warming up before each workout can prevent sprains and strains.
- May cause you to be fatigued: You might not have enough energy to do your workout properly if you wake up hungry. Make sure you eat a protein-rich snack before going to bed or pre-workout.
- Might be unsafe: Make sure you are aware of your surroundings, carry a phone with you, and wear reflective gear, especially if it’s dark out.
- Can help you get better sleep: Research has shown that moderate-intensity activity might increase deep sleep, which improves cognitive function and energy.
- Helps increase strength: Research has found that muscles have a circadian rhythm similar to the sleep-wake cycle. Since muscle strength is typically highest in the afternoon and evening, exercising later in the day may improve performance.
- May relieve stress: Some evidence suggests that working out after school or work can help you unwind. Physical activity releases endorphins, which boost your mood and reduce stress.
- Might allow you to exercise with others: You might find that family and friends are more available to join you for a workout in the evening than in the early morning. Working out with others may help you stay motivated.
- Reduces injury risk: Body temperature is highest in the evening, which helps warm up your muscles, enhancing flexibility and reducing the risk of injury.
- Can negatively impact sleep: Doing high-intensity activities too close to bedtime can increase your energy and keep you awake at night. Opt for light- or moderate-intensity activities, such as yoga or brisk walking.
- Limits the availability of workout classes: The morning may offer more access to group workouts.
- May be hard to stay consistent: You might plan other activities in the evening, which can make it difficult to stick with your exercise schedule.
There may be pros and cons to both morning and night workouts, but consistency is key. The best time to exercise is whenever you can make it a regular habit.
The Centers for Disease Control and Prevention (CDC) advises getting 150 minutes of aerobic exercise, such as bicycling, brisk walking, or jogging, per week. Set aside a block of time in your schedule to meet this goal. Being able to get four days of exercise in the evening is better than two days of morning workouts.
Here are some ways to create a consistent workout routine:
- Do an exercise you enjoy: Opt for a workout that you enjoy or, at the very least, can tolerate.
- Get enough sleep: Aim for at least seven hours of sleep per night.
- Have food on hand: Stock your kitchen with healthy food to have as a simple pre-workout meal or snack. Some evidence suggests that a small meal may give you an energy boost that can enhance performance.
- Prepare for your workout the night before: Setting out your workout clothes, water bottle, and other gear before bed can help save time and energy.
