Struggling to find the best time to work out? You’re not alone. I’ve always been a morning workout person, so I have the rest of the day to document it on Way-up.blog. But the timing of your workout can impact your results. In this post, we’ll dive into everything you need to know about morning and evening workouts, backed by science, so you can choose what’s best for your goals and lifestyle. Let’s get into it!
Everything You Need to Know About Morning Workouts
What Counts as a Morning Workout?
A morning workout is any exercise done within a few hours of waking up, typically between 5 AM and 10 AM. It can include strength training, cardio, yoga, or mobility work. The goal is to get your body moving before daily commitments take over.
Should I Work Out Before Eating?
Training in a fasted state during your morning workout, usually not a problem with evening workout, can increase fat oxidation, meaning your body may burn more fat for energy. However, performance in high-intensity or strength-based workouts can suffer without proper fuel. If your goal is fat loss, fasted training can be useful. If performance and muscle-building are priorities, eating a small meal or snack beforehand is generally better.
Pros of Morning Workouts
- Consistency – Getting it done early eliminates scheduling conflicts later in the day.
- Increased Fat Burning – Fasted workouts may enhance fat metabolism.
- Improved Mood & Focus – Exercise releases endorphins, helping with mental clarity and productivity.
- Better Sleep – Morning training can regulate your circadian rhythm, improving sleep quality.
Cons of Morning Workouts
- Lower Strength Levels – Muscles and joints can be stiffer in the morning, reducing power output.
- Requires Habit Formation – Waking up earlier consistently can be challenging.
- Nutritional Timing Issues – Training fasted might not suit those needing pre-workout fuel for performance.
Everything You Need to Know About Evening Workouts
What Counts as an Evening Workout?
An evening workout is any exercise performed after work or later in the day, typically between 5 PM and 10 PM. This can include weightlifting, cardio, functional training, or sports. Many people train in the evening because they have more free time and energy after eating throughout the day.
Should I Work Out Before Eating?
Unlike morning workouts, evening sessions are rarely done fasted since you’ve eaten meals throughout the day. This gives your body a steady supply of nutrients, which can enhance strength and endurance for HIIT Workouts with Kettlebell Exercises. However, if you train late at night, eating too close to bedtime may disrupt sleep, so timing your post-workout meal is important.
Pros of Evening Workouts
- Increased Strength & Performance – Body temperature and muscle function peak in the evening, leading to better strength output.
- More Fuel for Training – Having eaten throughout the day provides energy for intense sessions.
- Stress Relief – Working out after a long day can help lower cortisol levels and improve mental well-being.
- Flexible Schedule – Evening training can fit better for those with early-morning commitments.
Cons of Evening Workouts
- Crowded Gyms – Peak gym hours in the evening can make workouts less efficient.
- Potential Sleep Disruption – High-intensity training too close to bedtime may impact sleep quality.
- More Scheduling Conflicts – Social plans, work, or fatigue can interfere with consistency.
What Science Says About Morning Workouts
Research published in the Journal of Physiology suggests that morning workouts can help regulate circadian rhythms, improving overall sleep quality and metabolic function. The study found that exercising early shifts the body’s internal clock, making it easier to wake up and fall asleep consistently.
In terms of fat loss, morning workouts—especially in a fasted state—can increase fat oxidation. The study highlights that when glycogen stores are low, the body may rely more on fat as a fuel source. However, this doesn’t necessarily translate to greater overall fat loss, as total calorie balance remains the key factor.
Performance-wise, the study by the Journal of Physiology notes that body temperature and muscle function are lower in the morning, which can slightly reduce strength and endurance. However, with a proper warm-up, this effect can be minimized. Morning workouts are beneficial for consistency and metabolic regulation but may require extra preparation for high-intensity training.
Conclusion
Morning and evening workouts each have their own advantages, and the best choice depends on your goals and lifestyle. Morning workouts help regulate your body’s internal clock, improve consistency, and may enhance fat oxidation, but they can come with lower strength levels and require extra warm-up. Evening workouts allow for peak physical performance and more energy from meals throughout the day, but they can interfere with sleep if done too late.
Science suggests that morning training may support better metabolic regulation and fat-burning, but evening workouts provide a strength and endurance advantage due to higher body temperature and muscle function. If fat loss is your main goal, fasted morning workouts might help, but for maximum strength and muscle