Whether you’re just getting started in the gym or trying to rebuild a routine that fits your current schedule, one question comes up all the time:
When’s the best time to workout?
Should you train first thing in the morning before the day gets busy?
Is it better to wait until after work when you’re more awake and fueled up?
Or, if your schedule allows it, is training in the middle of the day actually the ideal option?
The truth is, there isn’t one perfect answer for everyone.
Your energy levels, schedule, recovery, goals, sleep, and consistency all play a role in finding the best workout time for you.
So before you completely rearrange your routine, let’s break down the pros and cons of each option and figure out what actually makes the most sense for your lifestyle.
Benefits of Working Out in the Morning
There's certainly some advantages to an early morning workout.
1. More Time To Yourself
For a lot of people, the hardest part about working out isn’t the workout itself ... it’s finding the time for it.
Once work ends, the rest of the day tends to fill up quickly. Family responsibilities, errands, dinners, appointments, and everything else competing for your attention can make evening workouts difficult to stick to consistently.
And even if you make it to the gym later in the day, there’s a good chance you’re mentally drained, short on time, or just ready to get back home. That can make workouts feel more rushed and less productive.
This is why many people prefer training in the morning.
Early mornings are usually quieter, less hectic, and easier to control. Before emails start coming in, before your phone starts blowing up, and before the day takes over ... you have a window of time that’s fully yours.
For some people, that structure makes it much easier to stay consistent and build a routine that actually lasts.
2. Improved Daytime Energy & Focus
You've probably had someone who works out in the morning tell you that it helps with their all-day energy. And you maybe surprised to hear this if you've never worked out in the morning before ... but there's actually some solid evidence to prove this.
Multiple studies have actually shown that exercising in the morning can increase overall energy, improve your mood ... and even help with focus, memory, recall, attention span, and brain health.
This maybe something to consider if you struggle with productivity throughout the day as well. Getting your body moving bright early can lead to a much more productive day.
It builds momentum and helps you start off your day with a big win ... which can carry over to the rest of your daily tasks.
3. Healthier Choices Made Throughout The Day
A study done in 2018 by the International Journal of Obesity showed that those who do exercise in the morning, made healthier choices throughout the day ... the biggest of those choices being food. Those who did workout in the morning made healthier food choices that included less sugars, leaner proteins ... and more fruits & veggies.
4. Beat The Heat
This one is especially true for those who like outside workouts during the summer months. You can avoid the intense heat by getting your workouts done bright & early ... when it's much cooler outside.
5. Better Sleep
There's been multiple studies that also show sleep improvements by those who workout in the morning. The study showed that the participants had an easier time both falling asleep & staying asleep on the days where they exercised early in the morning.
Benefits of Working Out In the Afternoon or Evening
You're probably looking at the morning workout benefits thinking that all sounds great ... but there's some pretty awesome benefits to working out in the afternoon or evening too.
1. Your Body Is Loose
It's no secret that your muscles can be a little tight & stiff early in the morning. For some of us, it's just hard to get loose right when you wake up. That can make getting a good workout in harder than it should be.
Later in the evening, we're already pretty loose from moving around throughout the day ... which makes warming up and getting after it much easier in most cases.
2. More Fuel In Your Tank
If you're working out in the evening, you most likely have 3-4 meals already in your system. This means more gas in tank for your workouts ... which usually leads to a better workout overall.
3. Improved Performance
There's actually been studies done showing that if you workout in the evening time ... you may actually perform better.
This goes back to the previous point ... you just have more fuel in your tank due to more meals, more water, etc. This can be a big performance boost.
And if you're someone who simply struggles to wake up early in the morning ... evening workouts typically work better from an energy standpoint. Feeling more awake will usually translate to better workout performance as well.
4. More Muscle Growth
This also comes down to a combination of the points above ... but mainly the fact that you'll have more meals in you, and looser muscles ... which creates an environment more conducive to muscle building.
So ... when should you workout?
You see the major benefits of both morning & afternoon/evening workouts now, but at the end of the day ... the choice is up to you.
One choice is not better than the other ... what's best is always what you'll stick to and build a habit around.
If you're busy in the evening time ... try to build the habit of working out early in the morning, before you have to deal with those other obligations.
If you can't get yourself up & moving early in the day, try evening workouts!
Above all else, stay consistent with whatever you choose ... because that's what creates results.
And we're always here to help with questions like this ... and anything else health & fitness related.
Just swing by your local Supplement Superstores location ... and we'll get you taken care of!