There’s a long simmering war going on and you likely have already taken a side—even if you don’t realize it: the battle between morning and evening people over which time is superior to exercise. Early birds insist a morning cardio burst is superior, while night owls may advocate for a nighttime strength training session.
It turns out there’s no clear answer when it comes to going to the gym earlier or later, but each has its own specific benefits and drawbacks.
More from Flow Space
-
How Four-Time Olympic Medal Winning Skier Julia Mancuso Eats and Moves
According to Anne Brady, a professor of kinesiology at University of North Carolina Greensboro, there’s no clear evidence that evening or morning workouts are universally better for long-term health. “Research does show small differences in physiology across the day—for example, strength and power tend to peak later in the day—but these differences are modest and vary by individual,” she told Flow Space.
Which is better for you likely comes down to your individual goals and habits. “When it comes to the best time to exercise, science suggests that while there is no universal winner, your body’s internal clock does favor different goals at different times,” explained David J. Sautter, a NASM-certified personal trainer and fitness nutrition specialist at Muscle Booster. “Morning exercises are considered better for weight loss and metabolic efficiency, whereas evening workouts are better suited for muscle gain and strength training.”
This consideration is a little more complicated for women in midlife. Because perimenopausal and menopausal women contend with increased stress, hormonal changes and sleep disturbances, Brady said the best time to work out really depends, so it’s important to adjust your workout timing based on factors like these.
For example, if you’re already having a tough time sleeping, a nighttime gym sesh might mean more delays. But on the flip side, if waking up to work out early means getting less total sleep, evening workouts may be better.
Overall, Brady and Sautter said consistency matters more than timing when it comes to longevity, fat loss, muscle growth and retention. Not sure which to choose? Here are the pros and cons of each.
Pros and Cons of Morning Workouts
Pros
If you can get up in time, there are several reasons to consider morning workouts. “Morning workouts jumpstart your metabolism which triggers a sustained calorie burn throughout the day, often referred to as the excess post-exercise oxygen consumption (EPOC) effect,” which can support weight loss, said Sautter.
Plus, starting your day with movement can improve your mood, make you more alert and can regulate your circadian rhythm, which will ensure a better night’s sleep.
Brady said it’s often easier to stick to morning workouts because they happen earlier in the day before other responsibilities can interfere.
Cons
But getting up early to work out can also present issues. Morning workouts can be derailed by joint stiffness. If you don’t take enough time to warm up properly, you risk injury.
“After sleep, body temperature is lower and joints may feel stiff, requiring a longer warm-up,” explained Brady. “Peak strength and power are often slightly lower in the morning.”
If you’re someone who prefers to eat before working out, a morning workout might not leave you enough time to properly digest, either.
Pros and Cons of Evening Workouts
Pros
Evening workouts may be best for people who are prioritizing building power and strength. “Body temperature, strength, reaction time and power output often peak later in the day, which may enhance workout quality,” said Brady.
It’s also often easier to drink enough water and eat enough food to fuel these workouts compared to morning ones. And some people gain a lot of benefit from having exercise in the evening serve as part of their wind down and stress relief.
Because your muscles, joints and ligaments are warm from the day already you may also be less likely to get injured.
“Unlike the morning, your muscles are warmer and more flexible in the evening as you’ve been functioning and moving throughout the day,” said Sautter. “This lowers the risk of injury and reduces the time needed for a sufficient warm-up.”
Cons
On the other hand, exercising too vigorously before bed can disrupt and delay sleep for some people. Sautter said this is because intense exercise triggers a spike in cortisol and adrenaline and raises your core temperature. “It can take several hours for it to cool back down to a range that supports restful, uninterrupted sleep,” he noted.
Plus, evening workouts may be tougher to stick to because they’re happening during prime time for other plans.
If you’ve had a particularly exhausting day, you may also be less likely to attend your evening gym session or to have an effective workout.
“Fatigue doesn’t just make a workout less enjoyable, it lowers your performance ceiling,” said Sautter. “You may find you have less power, slower reaction times and a higher perceived exertion for exercises that usually feel manageable.”