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Itisha Arya

Morning vs Night Workouts: What Experts Say About the Best Time to Exercise

morning vs night workout

If you have made exercise a regular part of your life, you have probably wondered when the ideal time to work out really is. Should you lace up your shoes first thing in the morning, hit the gym after work, or mix it up depending on your schedule? 

According to the <span>American Heart Association</span>, adults should aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity each week, ideally split across several days. Adding resistance or strength training three times a week can provide even greater benefits. But what do fitness experts say about the best time to get moving?

<h2>Should I Work Out in the Morning or at Night?</h2>

Both morning and evening workouts come with their own advantages, but what matters most is consistency. The best workout time is simply the one that fits into your daily routine and keeps you moving regularly.

The <span>Centers for Disease Control and Prevention</span> (CDC) also recommends getting 150 minutes of aerobic exercise per week—activities like brisk walking, cycling, or jogging all count. It’s more effective to work out four evenings a week than to squeeze in only two early morning sessions.

Exercising early has a clear advantage, you can get it done before the rest of the day begins. Research also suggests that morning workouts can improve sleep patterns, regulate mood, and even support weight management.

Exercise releases endorphins, the body’s natural “feel-good” chemicals. Studies show that even short sessions of regular physical activity can lift your mood and lower cortisol, the stress hormone. Starting the day with lower stress levels can help you feel more focused and positive throughout the day.

Morning exercisers often enjoy deeper, more restful sleep. One study found that those who worked out early tended to fall asleep faster, spend more time in deep sleep, and wake up less during the night.

Morning workouts can help stabilize blood pressure, particularly in women. Research suggests that women who exercised early in the day experienced lower post-exercise blood pressure, while men saw similar results when exercising in the afternoon.

Timing might play a role in how your body responds to exercise. One study found that people who worked out before noon lost more weight than those who exercised later in the day. Early exercisers were also more active overall, taking more daily steps. However, more research is needed to confirm these findings.

Despite the perks, morning workouts aren’t without drawbacks:

<ul><li>Higher injury risk: Your body temperature is lowest right after waking up, which means less blood flow and muscle flexibility. This can increase your risk of strains or sprains. A proper warm-up can help prevent this.</li><li>Low energy: Exercising on an empty stomach can make you feel weak or tired. Eating a small, protein-rich snack the night before or before your workout can help.</li></ul>

<h2>Working Out in the Afternoon or at Night</h2>

While early workouts offer plenty of advantages, exercising later in the day has its own set of benefits that may suit your body and lifestyle better.

<h2>Benefits Of Working Out in the Afternoon or at Night</h2>

<ul><li>Better sleep quality: Moderate evening workouts can promote deeper, more restorative sleep and improve mental clarity and energy levels.</li><li>Increased strength: Muscles follow a natural circadian rhythm, peaking in strength and flexibility in the afternoon or evening. This can enhance performance and help you lift heavier or move more efficiently.</li><li>Stress relief: Evening workouts can be an excellent way to unwind after a long day. Physical activity triggers endorphins that improve mood and reduce tension.</li><li>Social motivation: Friends and family are often more available later in the day, making evening workouts a good opportunity for shared fitness goals and accountability.</li><li>Lower injury risk: Your body temperature is naturally higher in the evening, which helps muscles warm up faster and reduces stiffness.</li></ul>

<h2>Downsides Of Working Out in the Afternoon or at Night</h2>

<ul><li>Sleep disruption: High-intensity exercise close to bedtime can leave you too energized to fall asleep easily. If you prefer nighttime workouts, stick to moderate activities like yoga or a brisk walk.</li><li>Limited class options: Some gyms or studios may offer more morning classes than evening ones.</li><li>Inconsistency: Evening schedules can get crowded with social plans or work commitments, making it harder to maintain a regular exercise routine.</li></ul>

<h2>How To Create a Workout Routine?</h2>

No matter the time of day, staying consistent is what truly makes the difference. Creating a set routine can help you build momentum and stick to your fitness goals long-term.

Morning and evening workouts both offer unique benefits and a few drawbacks. Some studies suggest morning exercise may deliver slightly better results overall, but the best time to work out is the time that fits your life. What counts is showing up for yourself and keeping the habit steady.

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Morning vs Night Workouts

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If you have made exercise a regular part of your life, you have probably wondered when the ideal time to work out really is. Should you lace up your shoes first thing in the morning, hit the gym after work, or mix it up depending on your schedule? According to the American Heart Association, adults should aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity each week, ideally split across several days. Adding resistance or strength training three times a week can provide even greater benefits. But what do fitness experts say about the best time to get moving?Should I Work Out in the Morning or at Night?Both morning and evening workouts come with their own advantages, but what matters most is consistency. The best workout time is simply the one that fits into your daily routine and keeps you moving regularly.The Centers for Disease Control and Prevention (CDC) also recommends getting 150 minutes of aerobic exercise per week—activities like brisk walking, cycling, or jogging all count. It’s more effective to work out four evenings a week than to squeeze in only two early morning sessions.Working Out in the MorningExercising early has a clear advantage, you can get it done before the rest of the day begins. Research also suggests that morning workouts can improve sleep patterns, regulate mood, and even support weight management.Boosts Your MoodExercise releases endorphins, the body’s natural “feel-good” chemicals. Studies show that even short sessions of regular physical activity can lift your mood and lower cortisol, the stress hormone. Starting the day with lower stress levels can help you feel more focused and positive throughout the day.Improves Sleep QualityMorning exercisers often enjoy deeper, more restful sleep. One study found that those who worked out early tended to fall asleep faster, spend more time in deep sleep, and wake up less during the night.May Lower Blood PressureMorning workouts can help stabilize blood pressure, particularly in women. Research suggests that women who exercised early in the day experienced lower post-exercise blood pressure, while men saw similar results when exercising in the afternoon.Might Help You Lose WeightTiming might play a role in how your body responds to exercise. One study found that people who worked out before noon lost more weight than those who exercised later in the day. Early exercisers were also more active overall, taking more daily steps. However, more research is needed to confirm these findings.Downsides Of Morning WorkoutDespite the perks, morning workouts aren’t without drawbacks:Higher injury risk: Your body temperature is lowest right after waking up, which means less blood flow and muscle flexibility. This can increase your risk of strains or sprains. A proper warm-up can help prevent this.Low energy: Exercising on an empty stomach can make you feel weak or tired. Eating a small, protein-rich snack the night before or before your workout can help.Working Out in the Afternoon or at NightWhile early workouts offer plenty of advantages, exercising later in the day has its own set of benefits that may suit your body and lifestyle better.Benefits Of Working Out in the Afternoon or at NightBetter sleep quality: Moderate evening workouts can promote deeper, more restorative sleep and improve mental clarity and energy levels.Increased strength: Muscles follow a natural circadian rhythm, peaking in strength and flexibility in the afternoon or evening. This can enhance performance and help you lift heavier or move more efficiently.Stress relief: Evening workouts can be an excellent way to unwind after a long day. Physical activity triggers endorphins that improve mood and reduce tension.Social motivation: Friends and family are often more available later in the day, making evening workouts a good opportunity for shared fitness goals and accountability.Lower injury risk: Your body temperature is naturally higher in the evening, which helps muscles warm up faster and reduces stiffness.Downsides Of Working Out in the Afternoon or at NightSleep disruption: High-intensity exercise close to bedtime can leave you too energized to fall asleep easily. If you prefer nighttime workouts, stick to moderate activities like yoga or a brisk walk.Limited class options: Some gyms or studios may offer more morning classes than evening ones.Inconsistency: Evening schedules can get crowded with social plans or work commitments, making it harder to maintain a regular exercise routine.How To Create a Workout Routine?No matter the time of day, staying consistent is what truly makes the difference. Creating a set routine can help you build momentum and stick to your fitness goals long-term.Morning and evening workouts both offer unique benefits and a few drawbacks. Some studies suggest morning exercise may deliver slightly better results overall, but the best time to work out is the time that fits your life. What counts is showing up for yourself and keeping the habit steady.

morning vs night workouts: what experts say about the best time to exercise

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