Is there a best time of day to exercise? What you need to know
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Okay, so you’ve decided you want to improve your physical health. You know it’s important for your overall wellbeing and that it can also boost your mental health, but here comes the $100,000 question: When should you exercise?
There’s a ton of advice and information on the internet about this very topic, and sometimes it’s hard to discern what's best.
Some people say morning workouts boost their metabolism. Others say that afternoon training helps them perform better. Then there’s a whole bunch of people who think working out at night is best because their muscles are all warmed up.
All this contradictory information can be frustrating, especially when it’s hard enough to squeeze any workout into your day. The truth is there’s no hard and fast rule.
Ideally you should exercise when you feel strongest, most motivated, and the time of day that you think you’ll be the most consistent. Morning, midday, and night all have their benefits. Here’s what you need to know so you can find the best option that works for you.
What is the best time to exercise?
When it comes to exercising, every part of the day has its pros and cons. Not only that, but your body tends to respond differently as the day goes on. Your energy levels, hormones, and your body temperature all shift at different parts of the day, and this may affect your strength and recovery.
If you’re trying to figure out the best time to work out, consider what your schedule looks like. You’re probably more likely to want to exercise during a time that feels free to you, as opposed to a time when you feel tight or have lower energy. You’ll want to work with your body and mind instead of against them.
If you’re naturally a morning person, consider working out then. If you’re a night owl, maybe an evening workout is your best bet. Just be sure not to work out too late, or you may have trouble sleeping. (Want to get more deep sleep? Try these eight sleep tips.)
Fitness goals are another factor that can help you decide when you should hit the trails, pavement, or gym. Some suggest that morning workouts may help with fat loss, while late-day training can be great for strength.
Overall, consistency matters most. If you like a sunrise workout, pick that, as that’ll most likely make it easier for you to stick with it. Your body will likely adapt to whatever routine you follow. If you’re stressing over the perfect time, try instead to focus on showing up.
Benefits of working out in the morning
Some experts suggest that getting your sweat on before breakfast may boost your metabolism and burn more fat (if that’s your goal) But is this really true? Let’s get into it and find out more.
Here are the perks of an early workout:
Kickstart metabolism (sort of): Morning exercise can help you burn calories throughout the day, but fat loss still usually comes down to consistency and nutrition.
Sets a productive tone: Knocking out your workout early can help you feel energized, accomplished, and ready to take on the day.
Fewer distractions mean more consistency: Morning workouts typically have less distractions as it's the start of your day. This means there can be a higher chance of you sticking to your routine.
Boosts mood and focus: The chemical rush can lower your stress and improve your concentration, like caffeine, minus the crash.
May enhance fat-burning: Fasted workouts might help you tap into fat stores, but if they leave you feeling weak or nauseous, eating first is just as effective.
The not-so-great side of morning workouts:
Your body isn’t fully awake: Stiff muscles and lower energy levels mean you’ll most likely need a slower warm-up to hit your stride.
Getting started is rough: Popping out of a warm and cozy bed for a 6am workout can sometimes feel impossible, especially if you’re not a morning person.
Longer warm-ups required: Sometimes, jumping straight into high-intensity exercise right after waking up can feel like a lot. Plus, if you’re short on time, that can be a problem.
If morning exercise sounds ideal to you, consider easing into it by shifting your wake-up time 15–30 minutes earlier each week. You could also plan ahead by laying out your workout clothes or prepping a light post-workout snack the night before. This can help make those early starts feel way more manageable.
Benefits of working out in the middle of the day
Lunchtime workouts tend to be underrated, but they can be surprisingly effective. Exercising around lunchtime can help clear your mind, and also reset you so that you come back refreshed for the rest of your day.
Here is why an afternoon workout might be your secret weapon:
Your body is primed: Your muscles are more awake than in the morning, and your circulation is flowing more. You might even feel stronger at this point in the day.
Peak performance: Studies show strength and endurance peak in the afternoon, which can make midday workouts feel a lot easier.
Energy boost: Exercising halfway through the day can help you naturally fight that midday slump.
Fueled for performance: With meals already in your system, you’ll usually have a little more energy to push harder.
Won’t mess with sleep: Unlike late-night workouts, you’ll have plenty of time to wind down before bed and relax.
The potential downsides of midday workouts:
Hard to fit in: A packed work schedule or short lunch break can make it pretty hard to fit in a workout and a shower.
Requires planning: You’ll most likely need to prep a gym bag, time your meals, and also actually take a break.
Can feel rushed: You could only have 30–45 minutes, so you might not get your ideal workout in and instead have to do something like a quick, high-intensity workout.
If midday workouts sound like your vibe, maybe block off a recurring “meeting” on your calendar for your workout. Even just 20–30 minutes of movement can do wonders for your focus and mood.
Benefits of working out in the evening
Evening workouts can come with some pretty nice perks, and for many people, they might actually be the best time to exercise. At night, your body’s fully awake and you’ve got a full day’s worth of fuel in you so you could get a really good workout in.
Here are the benefits of getting your sweat on at night:
Peak performance: Your body tends to be warmer, your muscles are usually looser, and your strength is most likely higher.
More energy: An entire day of eating means you’re fueled and ready to go, unlike a morning session before you’ve eaten.
Stress relief: A night workout can help shake off work stress and help you reset with a boost of feel-good chemicals to the brain.
More flexibility: Usually, at night, you don’t have to rush to get to work, so you can have a more focused and unhurried session.
Great for social workouts: A lot of group classes and gym sessions take place at night. These social workouts can make it easier for you to stay motivated, and they can be a fun way to make new friends. (Here are 10 ways to make new friends as an adult.)
The potential not-so-great side of evening workouts:
Easy to skip: After a long and tiring day, the temptation of your couch might win over a grueling workout. Sticking to your routine if you’ve already had a full day can sometimes be a lot to ask.
May affect sleep: Late-night, high-intensity workouts can potentially leave you feeling wired, so try to finish exercising at least 2–3 hours before bed.
Crowded gyms: Evenings tend to be peak hours at the gym. This can mean longer waits for equipment and can mess with your workout flow.
If evenings are when you feel strongest and most motivated, go for it. Working out regularly is better than not working out at all.
How to make working out (at any time) a part of your routine: 10 tips to build a healthy habit
A lot of times, the biggest challenge with exercising isn’t figuring out when to work out; it’s figuring out how to make it a consistent part of your routine. It may be your goal to hit the gym hard at first, but then life happens, and suddenly it’s been ages since you’ve worked out. This can be very disheartening and make you not want to start at square one again.
The good news is that there are ways to easily make exercising a consistent part of your life (no matter what time of day you choose). Here are 10 practical tips to help you regularly work out and actually stick to it.
1. Pick a time that fits into your life
It doesn’t matter if science says late afternoon can be a slightly better time for muscle growth. If it doesn’t work for your lifestyle, the habit won’t last because you can have a harder time sticking to it.
Try to pick the time when you feel the most energized, when you actually have time, and when you’re least likely to skip. This should be your sweet spot.
Do what feels best for you. (And on that note, here are 14 ways to stay true to yourself if you find it hard doing what’s best for you.)
2. Schedule it like an important meeting
You most likely wouldn't randomly cancel a work meeting, so try to treat your exercise just like an important appointment that’s non-negotiable.
Put it in your calendar and then protect that time like you would any other commitment. You could also set a reminder in your phone.
3. Make it as easy as possible
Sometimes your workout can feel like a logistical nightmare. You might have to drive across town, find parking, and then even wait for equipment. All of this can make it easy for you to find excuses to skip exercising, so aim to make it as painless as possible by removing obstacles. If going to the gym feels too hard, take a long walk in your neighborhood, or put some music on and dance at home.
If the gym is your workout haven, try laying out your workout clothes the night before or keep a gym bag packed and ready to go. Choosing a gym that’s close and convenient can also help make it easier on yourself.
4. Start small
You don’t need to spend an hour at the gym or on the trails every day to get a “good” workout in. Small workouts can be just as beneficial. To make it an easier introduction, consider starting with just 10-15 minutes. Then once that becomes more of a habit, aim to gradually increase your duration.
Your goal shouldn’t be perfection but to be consistent. A short workout you actually do is better than a long one you always find excuses not to do.
💙 Listen to Trying To Be Perfect with Jeff Warren if you have a hard time with perfectionism.
5. Choose workouts you actually like
If you hate running, forcing yourself to do it won’t magically make you love it. Exercise doesn’t have to be miserable, and the more you enjoy it, the more likely you are to keep showing up.
Find activities that feel good and that you like because there are plenty of different ways to get a good workout in. Some good options you could try are weightlifting, yoga, swimming, or even walking around the block. (Here are 10 different types of yoga you can try if this type of workout is calling your name.)
6. Have a backup plan for busy days
Life can be hectic and can turn your schedule upside down when you least expect it. Having something in your back pocket for these whirlwind days can help you keep at it.
If you don’t have time to get to the gym or go on a long hike, consider doing a 15-minute bodyweight workout at home. If you’re too tired to workout, maybe do some stretching. Something is usually always better than nothing.
(Here are seven bedtime stretches you can do if the day has gotten away from you, but you still want to squeeze something in.)
7. Track your progress
Keeping a simple log of your workouts, tracking your strength gains, and setting small goals like doing 10 push-ups without stopping can help keep you motivated.
Seeing progress can remind you how much stronger you’re getting and show you the habits you’re building. It can also remind you that fitness is a journey and not an overnight transformation.
💙 Listen to Progression with Tamara Levitt to help remind you to keep on keepin’ on.
8. Find an accountability buddy
Having someone to check in with can make all the difference. Consider asking a friend to workout with you at the gym to help you keep going.
Also, if you have extra money right now, you could try getting a personal trainer or a coach. A simple commitment to text a friend after every workout can also go a long way.
9. Be flexible
If you missed a workout or just had a lazy day, that’s okay. Try not to beat yourself up and turn that one skipped workout into a week—or a month—of inactivity. Instead aim to just get back to it the next day. Because, truly, you’ve still got this, and that one missed session isn’t going to ruin your progress. Be kind to yourself and start again.
10. Remember your why
When motivation fades, try to remind yourself of why movement is important to you. Maybe you want to be stronger, boost your energy, or manage your stress. Whatever the reason is, making yourself aware of your goal can help you stay the course and keep pushing through.
Best time to exercise FAQs
How does the time of day affect my workout?
Depending on your body’s natural rhythms, the time of day might impact your workout in a few different ways. In the morning, your body temperature is lower, your muscles might feel a little stiffer, and your energy levels could take longer to ramp up. This means you might need extra time to warm up, but on the other hand, early workouts can help boost your mood and set a productive tone for the day.
In the afternoon and evening, your body’s fully awake, and your muscles are more flexible. Also, your strength and endurance levels tend to peak. This can make workouts feel a little easier and allow you to push yourself harder. Ultimately, the best workout time is the one you can stick with consistently.
When should I workout to get the best results?
The best time to work out for results depends on your personal goals. If fat loss is your focus, research shows that morning workouts, especially before eating, might help your body tap into fat stores for energy.
But your total calorie burn and diet matter far more than timing. If you’re looking to build muscle, late afternoon and evening workouts might be better, as your body’s naturally stronger later in the day. That said, consistency is way more important than timing. A morning workout you actually do is better than an evening workout you keep skipping. Pick a time that feels best for you, and your results will usually follow.
Will working out at night affect my sleep?
Exercising and movement can raise your heart rate, increase adrenaline, and boost your body temperature. This means doing an intense workout too close to bed can keep you feeling wired when you should be winding down.
At times, working out at night can potentially help you sleep better because it can reduce stress and burn off extra energy. If nighttime exercise leaves you tossing and turning, consider finishing your workout at least 2–3 hours before bed.
How can I stay consistent with my workouts?
Typically, the easiest way to stick to a movement and exercise routine is to choose a time that fits naturally into your day. Choose something that won’t require constant motivation or tons of schedule juggling. Also, remind yourself that every day doesn’t have to be the best workout. Some days will be easier than others, and that’s okay.
Here are five ways to help make your movement and exercise consistent:
Treat your workouts like an important appointment.
Set reminders.
Pack or set aside your clothes ahead of time.
Consider getting a workout buddy or joining a class.
Is exercising on an empty stomach in the morning better?
Exercising on an empty stomach has been hyped as a way to burn more fat, but the reality’s a little more complicated.
While fasted workouts might encourage your body to use fat for energy in the moment, it doesn’t necessarily mean you’ll lose more fat overall. Some people might feel great working out before breakfast, while others could feel sluggish and weak.
If you’re doing an intense workout, consider having a small snack beforehand. This could improve your performance and help you push harder. Also, always try to listen to your body. If fasted exercise works well for you, go for it. But if you feel better with a little something in your system, that’s just as great.
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