When is the best time to exercise?

The question of when to exercise has long been debated, and while personal preference and daily routines often dictate fitness schedules, science suggests that timing can significantly impact performance, health benefits, and even your appetite. From early morning runs to evening gym sessions, understanding the nuances of how your body responds to exercise at different times of the day might help you unlock your full potential.

The case for morning workouts

There’s a reason morning workouts are favoured by many: they provide a clean slate for the day, rev up your metabolism, and can influence behaviour for hours afterward.¹ Research shows that engaging in moderate-to-vigorous physical activity in the morning not only increases your overall activity levels throughout the day but also reduces neurological responses to food cues.² This means that a 45-minute treadmill session before breakfast might help curb cravings and support long-term weight management.

Morning exercise also plays a notable role in improving sleep. Studies have found that early-day activity enhances the quality of non-REM sleep, the deepest stage of restorative sleep, while simultaneously reducing nighttime blood pressure.¹ This unique combination of benefits makes morning exercise a compelling choice for those looking to prioritise both their physical and mental health.

Why morning might be the golden hour

Exercising in the morning takes advantage of elevated cortisol and adrenaline levels, hormones that naturally peak after waking.¹ These hormones enhance energy expenditure and fat burning, particularly when exercising before breakfast. Additionally, morning workouts create a sense of accomplishment that can set a positive tone for the rest of the day, offering mental clarity and reduced stress.

However, there are some practical considerations. Early risers may find that their body temperature and muscle flexibility are lower in the morning, necessitating a longer warm-up to avoid stiffness.³ For those who struggle to spring out of bed, high-intensity morning sessions might feel counterproductive. This natural ebb and flow explains why the “best time to exercise” isn’t universal but rather depends on individual goals and preferences.

Is the evening for peak performance?

If you’re aiming for maximum strength, endurance, or coordination, afternoon and evening workouts might hold the edge. Studies reveal that these times of day coincide with higher body temperatures and enhanced muscle contractility, leading to better performance in activities that require power and precision.^3,4 From lifting weights to high-intensity interval training, the physiological conditions of late-day exercise often enable greater force production and flexibility.

Interestingly, the body’s cardiovascular efficiency also peaks in the afternoon, making it an ideal time for endurance activities like running or cycling.^3,5 Additionally, for those looking to unwind after a stressful day, evening workouts can double as both physical and mental relief, offering a chance to reset before bedtime.

However, exercising too late in the evening may come with drawbacks. High-intensity workouts close to bedtime can interfere with your ability to wind down, potentially disrupting sleep. That said, for those who find evening sessions energising rather than draining, they can still be a valuable part of a fitness routine.

Matching exercise timing to your goals

Ultimately, the best time to exercise is closely tied to your fitness goals and lifestyle. Morning workouts are particularly effective for weight loss due to their impact on fat burning and appetite regulation. They also promote better sleep and establish consistency in your routine. For those focused on muscle building or performance, the afternoon and evening hours often provide the perfect combination of strength, endurance, and flexibility.

The numan take

There’s no definitive “best time” to exercise—what matters most is choosing a time that aligns with your goals, schedule, and natural energy levels. The key is to experiment and listen to your body. Whether it’s an early morning jog to start the day or a post-work spin class to shake off the stress, the best time to exercise is the time that keeps you moving consistently.

References

1. Collier S, Fairbrother K, Cartner B, Alley J, Curry C, Dickinson D, et al. Effects of exercise timing on sleep architecture and nocturnal blood pressure in prehypertensives. Vasc Health Risk Manag [Internet]. 2014;691. Available from: http://dx.doi.org/10.2147/vhrm.s73688

2. Parr EB, Heilbronn LK, Hawley JA. A time to eat and a time to exercise. Exerc Sport Sci Rev [Internet]. 2020;48(1):4–10. Available from: http://dx.doi.org/10.1249/jes.0000000000000207

3. Racinais S. Different effects of heat exposure upon exercise performance in the morning and afternoon. Scand J Med Sci Sports [Internet]. 2010;20(s3):80–9. Available from: http://dx.doi.org/10.1111/j.1600-0838.2010.01212.x

4. Hines, C. B. Time-of-Day Effects on Human Performance. Journal of Catholic Education, 7 (3). 2004 http://dx.doi.org/10.15365/joce.0703072013

5. Bruggisser F, Knaier R, Roth R, Wang W, Qian J, Scheer FAJL. Best time of day for strength and endurance training to improve health and performance? A systematic review with meta-analysis. Sports Med Open [Internet]. 2023;9(1). Available from: http://dx.doi.org/10.1186/s40798-023-00577-5