Pros and Cons of Working Out at Different Times of the Day
“When Is the Best Time to Exercise?”
This is a question we hear quite often, because many people are unsure which time of day is best when they need to fit exercise into their work schedule. Should you wake up early to run in the morning, lift weights in the afternoon, or do yoga in the evening? Which time helps you burn more calories or build muscle more effectively? In reality, exercising at different times of day comes with different pros and cons. Today, we’ll help clear up the confusion by explaining which time suits whom best.
Exercising in the Morning
Morning workouts are generally easier to schedule and turn into a routine than evening workouts, as there is less chance of being interrupted by work-related responsibilities. However, this does require adjusting your bedtime and waking up earlier than usual. Research from Appalachian State University suggests that exercising in the morning helps the body produce testosterone, a hormone that promotes alertness and energy, making you feel refreshed and ready to take on the day. In addition, the fresh morning air can boost mental well-being and overall freshness. Activities such as morning jogging, cycling, or aerobic dance are especially recommended during this time.
That said, morning exercise does have its drawbacks. If you haven’t had enough rest, working out in the morning may leave you feeling even more fatigued or reduce workout efficiency because your body lacks energy. This can increase the risk of muscle injury. To avoid this, it’s important to go to bed early, get sufficient rest, and warm up longer than usual at least 10-15 minutes so your body is adequately prepared.
Exercising in the Evening
Working out in the late afternoon or evening is very popular, especially among city dwellers, because it often fits better with daily schedules. Several studies have found that higher body temperature in the evening helps improve energy expenditure, muscle contraction, blood vessel dilation, and lowers cortisol levels, which can inhibit muscle growth. As a result, evening workouts may be more effective for building muscle. Strength training, sit-ups, and other muscle-building exercises often show better results during this time. Evening exercise can also help relieve stress accumulated throughout the day, making it easier to fall asleep.
However, evening workouts also have their downsides. While you may have more physical energy, it can take longer around 30–40 minutes for the body to fully wind down afterward. Evening exercise can also be harder to maintain consistently, as this time of day is often filled with other commitments or distractions. After a long, exhausting workday, motivating yourself to exercise can feel particularly challenging. The solution lies in making a conscious effort to manage and prioritize your time.
In truth, the key factor that determines results isn’t the time of day, but consistency. No matter when you exercise, it benefits your body. Rather than overthinking the pros and cons of timing, try breaking exercise into multiple sessions per day, each lasting at least 30 minutes, and include at least one hour of weight training per week. That should be sufficient for maintaining good physical health.
Finally, remember that strength alone isn’t enough flexibility is just as important for overall well-being. Make time to stretch your muscles for at least 20-30 minutes a day to promote relaxation. If time is limited, seeking help from professionals at Stretch Me can be another excellent option for taking care of your body.