
The age-old debate of whether it's better to work out in the morning or evening has sparked countless discussions among fitness enthusiasts. While there's no one-size-fits-all answer, understanding the pros and cons of each can help you determine the optimal time for your workouts. We take a look at both workout “types” below in this morning versus evening workout guide.
Pros of a Morning Workout
1. Boosts Metabolism
Exercising in the morning can kickstart your metabolism, helping you burn calories throughout the day. This is known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). If your fitness goal is weight management and maintaining a healthy metabolism then a morning workout might be the best solution.
2. Improved Focus and Productivity
Early morning workouts can enhance cognitive function, leading to increased focus and productivity. In fact, “Exercise leads to the secretion of neurotransmitters that promote mental clarity and an improved attention span,” says Jasmin Theard, ACSM HFS, an exercise physiologist at Piedmont Atlanta Fitness Center.
3. Reduced Stress
Morning workouts can help reduce stress and anxiety levels, setting a positive tone for the day. We all know that working out in general releases the brain's feel-good neurotransmitters, endorphins. So if you’re working out first thing in the morning, you are setting yourself up for a good day essentially.
4. Consistent Routine
Morning workouts can help you establish a consistent routine, making it easier to stick to your fitness goals. Your morning workout can be the first thing you do and accomplish that day so that everything else that follows is easier to check off of your to-do list.
Cons of a Morning Workout
1. Early Riser Required
Morning workouts demand early rising, which may not be ideal for night owls. If you're not a morning person, early workouts might interfere with your sleep patterns. Your workout should work for you and not disrupt your daily life.
2. Less Social Opportunities
If you’re someone who thrives on interacting with others then note that gym crowds may be smaller in the morning, limiting social interaction. And if you’re working out at home in the mornings because it’s easier than obviously the opportunity to interact with others is virtually zero.
Pros of Evening Workouts
1. Warmed-Up Body
Your body temperature is typically higher in the evening, making it easier to warm up and perform at your best.
2. Increased Strength
Studies suggest that evening workouts may lead to greater strength gains. And if you’re someone who is continuing their fitness journey, this is ideal. (Even if you’re new to exercise, it’s good to know what additional gains there are to evening workouts.)
3. Stress Relief
Similar to morning workouts, evening workouts can be a great way to unwind and de-stress after a long day. After all, working out is a great form of stress relief!
4. Social Opportunities
Evening workouts, whether you're in a gym or a karate dojo, often offer more opportunities for social interaction and group fitness classes.
Cons of Evening Workouts
1. Fatigue
After a long day, you may feel too tired to exercise. It might be that much easier to skip a workout because you can use your tiredness as an excuse. Unless you’re sticking to a strict schedule or are relying on good habits, don’t use fatigue as an excuse.
2. Delayed Sleep
Intense evening workouts can interfere with sleep quality as you might stay up later after feeling refreshed and motivated. Moreover, busy schedules may limit the time available for evening workouts.
Tips for Both Morning and Evening Workouts
The best time to work out ultimately depends on your individual preferences, lifestyle, and biological rhythms. Ask yourself the following questions to determine if a morning or evening workout is best for you. Are you a morning person or a night owl? What time of day works best with your work, family, and social commitments? When do you feel most energized and alert Are you training for strength, endurance, or weight loss?
If you’re really not sure, well, the best way to determine the optimal time for your workouts is to experiment. Try different schedules and pay attention to how your body responds. You may find that a combination of morning and evening workouts works best for you.
5 Quick Tips for Morning Versus Evening Workouts
Hydrate: Drink plenty of water throughout the day, especially before, during, and after your workout.
Fuel Your Body: Eat a balanced meal or snack before your workout to provide energy.
Listen to Your Body: If you're feeling overly fatigued or experiencing pain, take a rest day.
Prioritize Sleep: Ensure you're getting enough quality sleep to support your workout routine and overall health.
Find a Workout Buddy: Having a workout partner can help you stay motivated and accountable.
By understanding the pros and cons of morning and evening workouts and considering your individual needs, you can choose the best time to achieve your fitness goals and improve your overall well-being.