If you’re looking for an edge in your workouts, you’re not alone. One key factor to consider is whether morning or evening workouts are better. This article breaks down the pros and cons of each to help you decide which is best for you.
Working Out in the Morning
First and foremost, whatever time you workout AND stay consistent is the right time to workout. Knowing how to stay consistent with your workouts is substantially more important than deciding if morning or evening workouts are best for you.
Working out in the morning is really about personal preference. Many people feel better in the morning, like to workout fasted, and feel they have the most energy at this time. Working out in the morning also sets the tone for the day, giving you a lived example of doing something productive immediately. In general, people that workout in the morning tend to be the most consistent with their workouts.
Benefits of Morning Workouts
According to research, you have the most motivation in the morning. This is because your cortisol spikes within 30-45 minutes of waking up, helping with alertness, focus, and energy. Dopamine levels are also higher in the morning, making it a great time to tackle tasks and work that you consider “harder”. Usually, morning workouts give you a good feeling that can stay with you for the rest of the day.
Working out in the morning has the least impact and disruption to your schedule. This theme carries onto the gym. There is a consistent crowd in the morning, but far less people. Chances are the equipment you use will be open, so there’s less waiting to get your movements in.
In terms of overall health increases, one study showed people who worked out between 7-9am had lower risk for obesity. However, many other factors most likely contributed to the results of this study that include nutrition and sleep quality.
Cons of Morning Workouts
There aren’t too many cons to working out in the morning. In the morning, your body is most likely stiff, dehydrated, and has less energy from fasting all night. This can decrease strength and performance levels and increase the risk of injury. To remedy the risk of injury, add primer movements or a warm up into your routine.
Depending on what time you go to bed and wake up, morning workouts can potentially disrupt natural sleep patterns. Getting a good night of sleep is the most important recovery tool you have. Discipline around your sleep schedule is a must if you’re waking up early to workout. People that workout in the morning also have less of a chance to socialize, so if socializing is important to you, consider working out at a different time.
Here’s a quick list of pros & cons of AM workouts:
Pros:
- Consistency & habit-building: Fewer distractions, easier to make it part of a morning routine.
- Increased energy & focus: Sets a positive tone for the day; natural endorphins boost mood.
- Improved adherence: Less likely to skip it due to work stress, social events, or fatigue.
- Fasted workouts: Some prefer training on an empty stomach
- Better sleep cycle alignment: Helps regulate circadian rhythms for better nighttime sleep.
Cons:
- Body stiffness & lower body temp: Performance might be slightly reduced really early in the morning.
- More warm-up needed: Joints and muscles may feel tight, increasing the risk of injury.
- Harder for night owls: Not everyone is naturally wired to wake up early.
Working Out in the Evening
Working out in the evening tends to create more consistency for certain people. For example, night owls tend to enjoy and stay more consistent with evening workouts more than working out in the morning. Everyone’s circadian rhythms are different. This is because humans evolved to have a mix of both night owls and early birds to keep “watch” at different times. It’s important to know your natural rhythms, and not force what you think is “right”, so you can plan your schedule in a way that is intuitive with your body’s needs.
Benefits of Evening Workouts
Evening workouts tend to have a higher strength and power output. The natural rise in body temperature, fueling and hydrating throughout the day, and hormone levels later in the day give a slight edge to evening workouts. Because of this, injury is also more preventable later in the day.
Evening workouts can help facilitate more muscle growth and better recovery rates if you pair your workout with a high protein dinner. This is because you sleep in a relatively short time after you workout, which naturally maximizes recovery time. However, it’s important to fast a few hours before you go to sleep, so a full stomach doesn’t impact your quality of sleep.
Evening workouts can also benefit mental health. After a long day of stress, working out after work can help manage stress levels by enacting the fight or flight response in a beneficial way, which allows you to drop into your “rest and digest” nervous system before you go to sleep. Plus, there are more people at the gym at night, so it’s easier to have a gym buddy or meet new people.
Cons of Evening Workouts
Working out in the evening can inadvertently impact consistency. There are more potential scheduling conflicts. Nights are also the busiest times at the gym. You might need to wait to use the equipment you need, which might also deter you from working out. Decision fatigue also sets in towards the end of the day, which can reduce your ability to focus and self-motivate to get to the gym.
Some people might have a hard time winding down after an evening workout. If you workout in the evening, make sure to schedule time to rest before bed. If you still need a little extra help, you can try taking a bath, meditating, or drinking a nighttime tea.
Here’s a quick list of pros & cons of PM workouts:
Pros:
- Increased strength and power: Body temp, muscle function, and reaction time are potentially at their peak here since you’re fueled and warmer.
- Stress relief: Helps decompress after a long workday.
- More social environment: Gyms tend to be busier, which can be motivating for some and annoying for others.
Cons:
- More schedule conflicts: Work, social events, and fatigue can derail consistency.
- Crowded gyms: Peak gym hours might mean longer wait times for equipment and more annoying people.
- Potential sleep disruption: Intense exercise too close to bedtime can affect sleep quality (though this varies by person).
Morning vs Evening Workout: Which is Best For You?
Your natural sleep rhythm is important to acknowledge, so you can accurately assess what works. With that being said, the two most important factors for deciding which time of day to work out are: 1) maximizing sleep, and 2) consistency.
Various studies have shown various benefits of morning vs night workouts, but these studies are ultimately splitting hairs when comparing physiological effects. Both morning and evening workouts are beneficial for mental and physical health. There is no one-size fits all. What is most important is weighing the pros and cons mentioned in this article to find out what is right for you as an individual.
Want to learn more about morning vs. evening workouts? Listen to episode 226 of the Stronger Than Your Boyfriend Podcast: Morning vs Evening Workouts.
Do you workout in the morning, and need some help with warm-ups? Download our free Training Primers Guide.
Sources Cited:
Harvard Health Publishing. (2023). Early morning exercise may be the best time for weight loss. Harvard Medical School. Retrieved from https://www.health.harvard.edu/exercise-and-fitness/early-morning-exercise-may-be-the-best-time-for-weight-loss
Mooney, R. A., Rawson, E. S., & Pedersen, B. K. (2017). Exercise timing and its impact on metabolism and performance: A review. Journal of Biological Rhythms, 32(5), 459–469. https://pmc.ncbi.nlm.nih.gov/articles/PMC5481716/
Thomas, J. M., Apollos, J. R., & Smith, K. L. (2023). Effects of morning versus evening exercise on metabolic health markers: A systematic review and meta-analysis. Frontiers in Physiology, 14, Article 10108225. https://pmc.ncbi.nlm.nih.gov/articles/PMC10108225/
