Morning vs evening: What is the best time to exercise?

Are morning workouts truly better for fat burning and energy, or is exercising in the evening more effective for muscle performance and relaxation?

In this article, we'll explore the science behind AM vs PM exercise, breaking down the pros and cons of each to help your readers choose the best time to work out based on their goals and daily routines – with expert insights from Juniper PT, Jackson Anderson.

The benefits of working out in the morning

Increased fat-burning potential

One of the leading arguments in favour of morning workouts is their potential for enhanced fat burning.

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Exercising before breakfast can tap into glycogen stores and fat for energy. 

According to a 2019 study published in the Journal of Clinical Endocrinology and Metabolism, participants who exercised in the morning on an empty stomach experienced increased fat oxidation compared to those who worked out later in the day after eating.

Energy boost and enhanced focus

A morning workout can provide an immediate mood boost. Exercise triggers the release of endorphins, dopamine and serotonin, creating a natural "high" that can carry through the morning. 

The flow-on effect from this can lead to other aspects of your life as you feel mentally clear, such as your work performance.

This can lead to higher productivity and concentration levels for early risers.

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Consistency and routine building

Morning workouts are known to help build consistency with your routine. Training early can minimise the chances of last-minute distractions or fatigue interfering with your plans. 

Research supports this, noting that individuals who exercise in the morning are often more consistent with their routine.

Getting it done early can allow you to focus on other enjoyable activities of an evening to wind down.

For some, just getting started with exercise is the hardest part so planning to do it early can help with building it as a habit. 

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Does morning exercise come with any drawbacks?

For some, the early hours are challenging due to sleep inertia (the grogginess that lingers after waking up).

Additionally, core body temperature and muscle flexibility are lower in the morning, which may increase injury risk if not properly warmed up.

Athletes aiming for peak strength might also notice slightly diminished power early in the day compared to later.

The benefits of working out in the evening

Strength and performance advantages

Your body's temperature peaks in the late afternoon and early evening, providing a natural boost for physical performance. 

Studies suggest that strength, flexibility, and endurance levels reach their highest point later in the day.

This temperature boost optimises muscle function, which can make the evening an ideal time for high-intensity training, especially for powerlifting or sprint-focused sessions.

Stress relief and relaxation

Evening workouts offer a chance to unwind and release the day's stress. Physical activity can reduce cortisol, the body's primary stress hormone. 

Exercise in the evening can be a powerful tool for decompression, allowing for a smooth mental transition from work to relaxation.

This can be a useful tactic for 'closing the day' and leaving behind any stress or negativity from the workday. 

Enhanced sleep quality

While it's a common myth that exercising at night can disrupt sleep, recent studies suggest that moderate evening exercise can actually improve sleep quality. 

However, intense workouts that finish within an hour of bedtime may have the opposite effect for some individuals due to elevated adrenaline levels before sleep.

If you do choose to exercise in the evening, finishing with an active cool-down can be beneficial for managing this.

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Does evening exercise come with any drawbacks?

A common issue with evening workouts is the potential for interruptions from social plans, fatigue after a long day or simply lacking the motivation to get moving.

Additionally, consistent nighttime workouts might require extra diligence with scheduling and prioritising rest afterwards, particularly for those with early morning obligations.

Choosing the best time to exercise

Whether you prefer early or late exercise largely depends on your fitness objectives and personal preferences.

However, there can be some implications based on your specific training goals. 

Fat loss 

While calorie expenditure is largely about energy balance, morning workouts may provide an edge by enhancing fat oxidation on an empty stomach.

However, the impact of meal timing and intensity remains significant regardless of the time.

While training in a deficit, many people prefer to complete their exercise early in the morning when energy is higher.

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Muscle gain and strength 

If strength or muscle hypertrophy is a priority, evening sessions might give you a slight edge thanks to peak body temperature and natural increases in muscle function.

Another benefit of this approach is having adequate time throughout the day to fuel yourself with the appropriate nutrients before exercising, such as ensuring you have consumed enough carbohydrates to fuel your training sessions for optimal growth. 

However, lifting or doing resistance training in the morning is also effective, provided you're well warmed up.

General health and well-being

A morning workout can boost your mood and set a positive tone for the day, which many find invaluable for daily productivity.

Evening exercise, particularly low-intensity options like yoga or stretching, can promote relaxation and transition you smoothly into the evening.

So, which to choose? Despite the benefits and limitations of each exercise time, the best timing for exercise will ultimately depend on your preferences and schedule.

It's more important to stick with a time in your routine that supports your ability to include movement consistently and manage your other commitments accordingly.

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