“When should I work out?” It’s a ubiquitous question from my clients. My answer is simple, the time of day when you’ll do it! After many trials and errors and from client experiences, I’ve concluded that the best time of the day to workout is when you;

• Are most likely to do it
• Feel most energetic during the day
• Don’t have excessive distractions

Setting aside time to exercise can be challenging. It’s essential to squeeze in as much as you can of it. You can work out morning, afternoon or in the evening. Some of my client’s love getting out at 5 a.m., and some frown if I mention a 12:30 p.m. workout session. Are there any perks of working out in the morning? Yes, there are! There are also many benefits of afternoon and early evening workouts. Those perks are listed below, but eventually, it comes down to keeping up with the workout commitment. If you’re not an early bird, then don’t force it.

Read on to find out the benefits of working out at specific times of the day.

Benefits of Morning Workouts

Working out first thing in the morning is beneficial (1). After waking up, the body has elevated cortisol and growth hormone levels, both of which are important for metabolism and aid in fat burning. You’ll probably want to keep your fasted workouts at a lower intensity if you start feeling fatigued midway through your training. Another benefit of morning workouts is that early morning exercising may shift your body’s clock earlier (2). You’ll be able to sleep better earlier at night.

Benefits of Afternoon Workouts

A lunchtime workout is an equally good choice, especially if you plan to push the limits and turn up the workout intensity. You’ve had a meal by then, and your blood glucose levels are higher than in the early morning fasted state. Our body uses blood glucose for high-intensity workouts. Afternoon workouts can give you a performance boost. Want more incentive to use your lunch break for activities. Here it is. Research suggests that people burn 10 percent more calories in the late afternoon and early evening (3). Who wouldn’t like that?

Benefits of Evening Workouts

Evenings are the most convenient workout time for many people. Early evening workouts are as good as afternoon workouts. I envy people who can work out between 1 p.m. and 6 p.m. Oxygen uptake rate is faster in the evening (4). Which means you can work out longer and more effectively. Evening workouts might make you less hungry too. A recent research study found that evening workouts over a period can reduce the hunger hormone ghrelin (5). This year I’m trying to schedule an early evening workout before cooking dinner. So, if the evening is the best time for you to get your workout in, go for it.

There’s really no wrong time to exercise. The quality and consistency of your workout are more critical than your training time. So, the most optimal time to work out is the one that you’ll consistently be able to keep.

References

1- Doi.org/10.1210/jcem.86.6.7566

2- Doi.org/10.1113/JP276943

3-DOI:10.1016/j.cub.2018.10.005

4- DOI:10.1080/07420520701420691

5-Doi.org/10.1113/EP087455