Choosing the right time for physical activity often raises the question: when is the best time to work out – in the morning or in the evening? Scientific research and expert opinions point to certain advantages of each option, depending on individual biorhythms, training goals, and lifestyle. In this article, we will take a detailed look at the benefits of morning and evening workouts, as well as their effects on the body, to help you determine which time works best for you.
Benefits of Morning Workouts
- Energy for the Whole Day. Morning workouts activate metabolism and promote the release of endorphins, the “happiness hormones.” This helps relieve stress, improve mood, and prepare you for a productive day. Exercising outdoors further enhances this effect, as morning sun stimulates vitamin D production, positively affecting immunity and mood.
- Improved Metabolism. Morning exercises help boost metabolism, which aids in burning more calories throughout the day. This is especially beneficial for those looking to lose weight, as a “revved-up” metabolism in the morning continues working at a higher rate for the rest of the day.
- Regularity and Discipline. Morning workouts are easier to turn into a habit because they are less likely to be interrupted by unforeseen tasks that may arise throughout the day. Moreover, morning exercises help develop discipline, as it can be challenging to wake up early, but regular workouts can improve your sleep routine.
- Better Sleep. Some studies show that people who exercise in the morning have better sleep quality compared to those who work out in the evening. This is because physical activity in the morning affects the body’s circadian rhythms, making them more stable, leading to quicker sleep onset and deeper rest.
Benefits of Evening Workouts
- Peak Physical Performance. In the second half of the day, the body reaches its peak physical productivity: muscles are warmed up, body temperature is higher, and the body is ready for more intense exertion. Studies show that evening workouts can be more effective in terms of strength and endurance.
- Stress Relief. After a long workday, evening exercises help relieve stress and tension accumulated throughout the day. Exercise triggers the release of endorphins, which improve mood and promote relaxation.
- Better Blood Sugar Control. For individuals with elevated blood sugar levels, evening workouts may be more beneficial as they help stabilize glucose levels. Evening activity helps lower insulin levels and supports balanced carbohydrate metabolism.
- More Intense Workouts. Evening is when physical endurance and strength can be at their peak. Many professional athletes prefer training in the afternoon, as it can yield better results in terms of muscle growth and achieving new fitness goals.
What Does Science Say?
Studies conducted in various countries indicate that both options have their benefits depending on the type of workout and an individual’s physiological indicators. For example, research by the American College of Sports Medicine (ACSM) shows that morning workouts positively impact cognitive functions and improve focus and concentration. At the same time, evening workouts are more effective for building muscle because muscles receive more oxygen and nutrients during evening sessions.
Morning or Evening: What to Choose?
The choice of when to exercise depends on your lifestyle, goals, and physiological traits. If maintaining discipline, feeling energized, and staying productive throughout the day is important to you, choose morning workouts. However, if your goal is to achieve high results in strength training or relieve stress after work, evenings may be the better option.
The key is to listen to your body and choose a time that suits you best. Regular physical activity, regardless of the time of day, contributes to better health, mood enhancement, and physical fitness.
Morning workouts provide energy for the entire day, boost metabolism, and help develop discipline. Meanwhile, evening workouts allow for better strength training results, reduce stress, and help control blood sugar levels. Therefore, the choice between morning and evening workouts depends on personal preferences and goals. The most important thing is consistency and enjoyment in exercising.
