AM or PM? Are morning or evening workouts best for you?

AM or PM? Are morning or evening workouts best for you?

Are you an early bird who loves hitting the gym in the morning before a long day of work ahead, or are you a night owl who prefers a fully-fledged workout at the end of the day, not too long before bed? Well, there may be different benefits to working out at different times of the day, with some scientific reasons proving that one specific time of the day may be better than the other.

If you’re wondering whether either morning or evening workouts are best for you, we have outlined all the advantages to each.

The best time for you

Regardless of what science proves, the best time of the day to work out is whenever you can. If you work from morning to afternoon and can only work out at night: so be it! Don’t tire yourself out and get up at ridiculous O’clock to fit in a workout in which you feel less motivated. You also want to make sure you can work your workout around your diet; going to the gym first thing in the morning without any food is carbs is not wise. Whether you work out in the morning or night, it can get quite cold out there without the sunshine to warm you, so ensure that you grab some coats and jackets to keep your muscles warm during your workout.

Morning workout benefits

People who exercise first thing in the morning are more likely to remain consistent since they have fewer excuses and distractions. When nighttime rolls around, however, you have more distractions of nightlife and social time. 

It may be a struggle to get out of bed in the morning, but studies show that a morning exercise habit might change your sleep cycle, making your body naturally more awake in the morning and more sleepy at night. This is good because sleep supports muscle growth, so if your circadian rhythm improves, you can experience far more advancements in your strength.

 Exercising first thing in the morning has been shown to improve energy levels and attention, which can lead to a much more productive day. Even better, morning exercise will also lower your blood pressure.

Evening workout benefits

Later in the day, your energy levels and endurance tend to increase; many people have greater amounts of power and stamina as the day progresses. Individuals who work out in the evening or afternoon take up to 20% longer to fatigue than those who exercise in the morning.

In the evening, your body can generate more testosterone than in the morning, allowing you to grow more muscle and produce more muscle strength. Testosterone is an essential hormone for building muscle in men and women since it increases strength. Many gym-goers and workout enthusiasts might get into the swing of things faster for afternoon and evening exercises since their core temperature is warmer later in the day.

Moreover, it has been found that you are naturally a lot more flexible in the evening and later in the day than you are in the morning.


Although there are some proven benefits of working out both in the morning and at night, the decision is completely up to you, and relies on which time you prefer, when you feel the most energised, and what works best around your schedule.

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