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The answer is simple: It depends. In fact, it depends on many factors. What are your goals? What does the rest of your day/lifestyle look like? These are just a couple of questions you should ask before determining the ideal time for someone to work out. However, is there also a science behind the ideal workout time and is it before bed? Let’s see the pros and cons—and everything in between—when it comes to the right time to get your body up and moving. 

The Pros of Morning Workouts

If you are a morning person who likes to get the hard stuff out of the way first, a morning workout might be right for you. There are many benefits of a morning workout, whether they’re backed by science or just common sense. Here are a few:

Your Motivation is Up

At the beginning of the day, you haven’t had any hardships yet that leave you tired and unmotivated. The same can’t be said for trying to workout after a long and turbulent day at work. You can basically go on autopilot and head straight to the gym in the morning. After all, you just woke up so you’re feeling nice and well-rested!

Those “Feel-Good” Chemicals Stick Around

After a workout, you might feel full of energy, life, and happiness from the dopamine released in your brain. If you workout in the morning, you get to enjoy the benefit of these chemicals for longer throughout your day.

Boost Your Metabolism

Exercise boosts your metabolism, so getting it done at the start of the day can ensure your metabolism is set and ready to go. Also, studies¹ show that working out on an empty stomach can burn 20% more fat than you would if you worked out after a meal. This makes working out before breakfast an ideal time. 

You’ll Sleep Better

A study² from 2014 shows that people who workout at 7am are more likely to fall asleep faster and harder than those who workout in the afternoon or evening. As your body has had time to decompress throughout the day, you’ll be ready to hit the hay come nighttime. 

The Cons of Morning Workouts

While there are many benefits of working out in the morning, there are also a few cons you should consider:

You Have to Wake up Early

This is obvious, yes. But, having a morning workout means allotting time for not only the workout itself, but also the shower after, getting to and from the gym, and getting dressed in and out of workout clothes. If you’re a night owl, you should probably get that extra hour or two of sleep in the morning rather than hitting the gym before the sun rises. After all, sleep helps your metabolism and overall health, as well. 

It’s Harder to Add Muscle

If you’re going to the gym to bulk up, the morning isn’t for you. Your body doesn’t have a sufficient amount of glucose stored in the morning. Your body uses glucose to fuel weight lifting, so without it, your muscles won’t grow as much³. 

Metabolism Slows

Morning workouts can be great to get your metabolism working for breakfast and lunch. However, it will dip in the afternoon and evening. If dinner is your biggest meal, you may want to consider an evening workout instead. 

The Pros of Afternoon/ Evening Workouts

Afternoon and evening workouts are ideal for night owls, those who want to gain more muscle, and those who have a crash of energy in the afternoon. Here are a few benefits of working out in the afternoon and evening. 

Gain Muscle

Like we mentioned earlier, muscle can be more easily gained later in the day. According to the Journal of Sports Science and Medicine⁴, this is because of fluctuations in hormone levels, glucose, and core body temperature. If you’re looking to bulk up, the night time is for you. 

You’ll Have Better Workouts

According to the University of Birmingham, you can workout 20% longer in the evenings and at a higher intensity. This is a life-saver for night owls out there.  

It Can Help You Sleep Better

Okay, I know we just said that morning workouts are good for your sleep, and they are! However, polls also show that late night workouts can help you gain deeper sleep, if timed correctly. According to The National Sleep Foundation's 2013 "Sleep in America" poll, 3% of people said that workouts interfered with their sleep. Meanwhile, 50% claimed they slept better⁵ after a hard workout. Allow yourself at least an hour and half between your workout and going to sleep. By then, your muscles will be relaxed, the post-workout high will have worn off, and you’ll be ready for a good night’s sleep⁶.

Less Distractions

When you do your workout later in the day, your work from the day is already done. There’s no meeting to think about, no to-do list to go over, or any of the other distractions you may come across in the morning. You can now just focus on your workout and be in the moment. 

Stress Relief

Also, an evening workout can be a great stress reliever from a long workday. Get out all of your frustrations at the gym and reap the benefits of the happy chemicals that come after your workout. Evening workouts can be a great way to end your day.

The Cons of Afternoon/ Evening Workouts

With all the benefits of evening workouts, there are also some cons. Take these into consideration when deciding when to hit the gym next. 

Working Out Too Close to BedTime

Like we said, working out at night is not a bad idea. However, when not enough time is allowed between the workout and sleep, it can cause issues with falling asleep⁷. Make sure you leave at least 90 minutes between when you finish the workout and when you go to sleep.

Social Events Can Disrupt Your Workout

If you plan on committing to your workout routine, you may have to choose between social gatherings and going to the gym. Morning exercisers have free-time for the rest of the day, while late night gym-goers have to decide if the party is worth missing their workout.

Harder to Stay Consistent

It’s easier to make up a million and one excuses why you can’t work out in the afternoon. Whether it’s a social event, wanting to work overtime, or just life getting in the way, it’s easier to push off doing your workout in the afternoon than it is in the morning. You’ll need to have a bit more perseverance against excuses in order to stick with an evening workout. A study from 2018⁸ even found that morning people are more likely to stick with their workout consistently.

Why You Should Be Working Out Before Bed

The best time to work out is whenever you can! Even if you only have 30 minutes, it is plenty of time to get in an effective workout. Research is mixed on if workouts before bed affect your sleep in a negative or positive way, so ultimately it depends on the person’s lifestyle. There are both pros and cons to each choice, so it’s up to what works best for your schedule, what fitness goals you want to achieve, and what time fuels you!

References:

1. Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males | British Journal of Nutrition | Cambridge Core

2. Effects of Exercise Timing on Sleep Architecture and Nocturnal Blood Pressure in Prehypertensives (nih.gov)

3. The Disadvantages of a Morning Workout (chron.com)

4. Circadian Rhythms in Exercise Performance: Implications for Hormonal and Muscular Adaptation (nih.gov)

5. 2013 “Sleep In America” poll | The National Sleep Foundation

6. The Effect of Timing and Type of Exercise on the Quality of Sleep in Trained Individuals (nih.gov)

7. Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis (nih.gov)

8. Relationship of Consistency in Timing of Exercise Performance and Exercise Levels Among Successful Weight Loss Maintainers - Schumacher - 2019 - Obesity - Wiley Online Library