Is It Better To Work Out In The Morning Or At Night?

Mr.Nuttakorn Chaiwetchakan / EyeEm / Mamoru Muto/Aflo / PeopleImages / Getty; Graphic by Jocelyn Runice

Finding the time to work out is half the battle when it comes to keeping up with a fitness routine, and for better or for worse, that often means you get two choices: morning or evening. And while some people feel strongly about which way is right for them, the good news is that there’s no “best” time in general—just the one that’s best for you.

“I get this question all the time,” says Steve Ball, Ph.D., associate professor of nutrition and exercise physiology at the University of Missouri. “My answer? Any time is a good time to exercise. Find the time that works best for your schedule keeping in mind that lifetime fitness is achieved through consistency, not through working out at the perfect time. If any physiological differences exist, they are minimal and don’t outweigh personal preference.”

So, even though research has found some small differences between the calorie-burning and strength-building powers of working out at in the morning and working out at night, neither is necessarily better, and probably not worth basing your routine off of.

What is worth working your fitness habits around? Think about your schedule, when you feel the most energized, and how you get motivated. Here are eight things to consider when you’re deciding to set up a morning or evening workout grind.

Benefits Of Morning Workouts:

1. Exercise can give you an energy boost.

Some people (myself included) find that working out in the morning gives them all-day energy. This effect is, in part, a mental benefit, but endorphins are also released, explains Ball (and those bad boys can give your energy an instant boost). Plus, an change in body temperature can help wake you up. Pair a workout with coffee, and you’re well on your way to your most alert morning ever.

2. Life is less likely to get in the way of an early workout.

While chances of a 7 A.M. breakfast date are pretty slim, post-work happy hours or late nights at the office have a way of derailing evening workout plans. If you have an unpredictable schedule at night, morning workouts are probably less likely to get canceled. “There is some research that shows morning exercisers have increased adherence [to their workout routine],” says Ball. “If you exercise in the evening, life can often get in the way, and people tend to skip more often. Since consistency is a key to maintaining fitness, this [factor] shouldn’t be minimized.”

3. Gyms are often quieter in the morning, so you might have more space. 

Hate waiting for a treadmill or a set of 15-pound dumbbells? Many gyms’ peak hours are right after the workday, according to Ball, so if the thought of working out in a crowded space stresses you out, earlier mornings might be a better bet. Try going at a few different times of day to feel out the situation, or ask your gym’s staff to see when the least busy times are. 

4. You’re getting your workout over and done with and setting a healthy tone for your day.

If you dread the thought of going to the gym after a long workday, mornings might be a good option—this way, “your workout won’t hang over your head the entire day,” says celebrity fitness expert Lacey Stone of Lacey Stone Fitness. “And you will feel you accomplished something before you even go into work.” By getting your workout in early, that’s one less thing you have to think about making time for later.

A potential drawback: Not everyone feels wired after a workout and for some people exercising first thing can leave them feeling drained during the day. 

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