What Time of Day is Best to Train? The Pros and Cons of Morning, Afternoon, and Evening Workouts

For many fitness enthusiasts, finding the best time of day to train is an ongoing question. Some swear by early morning sessions to start their day energized, while others prefer evening workouts when their body is fully awake. The truth is, there is no universally “perfect” time to exercise; it depends on individual goals, energy levels, and schedules. In this post, we’ll explore the benefits of morning, afternoon, and evening workouts so you can find what time of day works best for you.

Morning Workouts: Energize Your Day

Pros:

• Boosts Mood and Energy: Exercise releases endorphins, which can set a positive tone for the day. Many morning exercisers report feeling more productive and focused after a workout.
• Helps Build a Routine: Working out in the morning helps establish a consistent schedule since there are often fewer distractions and commitments early in the day.
• Better Fat Burning: Some studies suggest that exercising on an empty stomach in the morning may promote fat oxidation, or “fat burning.” This can be advantageous for those with weight loss goals.
• Improved Sleep Quality: Exercising in the morning may also contribute to better sleep quality at night, as it helps regulate your circadian rhythm.

Cons:

• Reduced Strength and Flexibility: Your body temperature is lower in the morning, which can make your muscles stiffer and joints less flexible. This may limit performance in strength-based or intense workouts.
• Requires Discipline: Early workouts mean getting up earlier, which can be challenging for those who struggle to wake up in the morning.

Who Might Benefit Most: If you’re someone who likes to start the day with energy, establish a routine, or has limited time in the evenings, morning workouts may be ideal for you.

Afternoon Workouts: A Happy Medium

Pros:

• Increased Body Temperature: Your body temperature naturally rises as the day progresses, peaking in the late afternoon. This can result in greater flexibility, better muscle function, and improved endurance.
• Optimal Hormone Levels: In the afternoon, testosterone levels (important for muscle growth) are at a balanced level, and cortisol (a stress hormone that can hinder muscle growth) is lower than in the morning.
• Boosts Focus and Reduces Midday Slump: Exercising in the afternoon can help combat the post-lunch energy dip, providing a natural boost in focus and alertness for the rest of the day.

Cons:

• Potential for Scheduling Conflicts: If you have a traditional work schedule or school, it may be challenging to find time for a midday workout.
• Limited Gym Availability: Many people prefer working out in the late afternoon, leading to busier gyms and limited equipment availability around this time.

Who Might Benefit Most: If you have a flexible schedule or work from home, afternoon workouts can help you perform at your peak with better strength, flexibility, and mental focus.

Evening Workouts: Peak Performance Time

Pros:

• Peak Strength and Endurance: Many studies show that strength, power, and flexibility peak in the evening hours, allowing you to perform at your highest capacity. This can be ideal for strength training or high-intensity workouts.
• Increased Relaxation: Evening workouts can help some people wind down and relieve stress accumulated throughout the day. This can lead to a more relaxed state and better mental health.
• Higher Body Temperature and Heart Rate: By the evening, body temperature is at its highest, which allows for better muscle elasticity and cardiovascular performance.

Cons:

• May Disrupt Sleep: Intense workouts too close to bedtime can raise adrenaline and make it difficult for some people to wind down for sleep.
• Higher Chance of Schedule Interference: Evening plans, work obligations, or social events can interfere with workout plans, making it harder to stay consistent with evening training.

Who Might Benefit Most: If you’re looking for maximum strength and endurance or need to relieve stress at the end of the day, evening workouts could be perfect for you.

Factors to Consider When Choosing Your Workout Time

1. Your Goals

• Weight Loss: For those focusing on fat loss, morning workouts on an empty stomach may be beneficial. However, any time of day can work if you’re burning more calories than you consume.
• Strength and Muscle Gain: Training in the late afternoon or evening may be optimal for strength and hypertrophy, as hormone levels and body temperature are better suited for intense exercise.

2. Your Energy Levels

Pay attention to when you feel the most energized. If you’re naturally more alert in the morning, try early workouts. If your energy peaks later in the day, plan your training accordingly.

3. Your Schedule and Routine

The best time to train is the time that works consistently for you. If your mornings are chaotic, trying to fit in a workout might lead to inconsistency. Likewise, if your evenings are usually busy, you might benefit from a morning or lunchtime session.

4. Sleep Patterns

Those who exercise too close to bedtime may experience disrupted sleep due to elevated adrenaline. If this is the case, consider shifting workouts to earlier in the day.

Conclusion: Find What Works for You

Ultimately, the best time to train is whenever you can consistently work out at a high intensity that aligns with your goals and lifestyle. Experiment with different times to see when you feel the most motivated and energized. Whether it’s in the morning, afternoon, or evening, the key to progress is consistency and enjoyment.