When is the best time to exercise - training in the morning or in the evening?

Do you want to start your training adventure and keep asking yourself: when is the best time to exercise - in the morning or in the evening? It depends - and not only on your tastes and lifestyle, but also on the biological aspects or your training goals. Why is it good to exercise in the morning, and what does evening training mean for your body? The answer is in this article!

Is it better to work out in the morning or in the evening?

If we consider efficiency and health benefits, both times of day have their advantages. On the one hand, a lot depends on your lifestyle. Sometimes there's simply no choice because it's the professional and family responsibilities that choose for you. But this issue also commanded the attention of researchers, who have wondered whether it is better to exercise in the morning or in the evening, and what to consider when planning physical activity. Below, you'll find out the answer to this question and find out how the body reacts to training at different times of the day. We'll also tell you how to match the best time to suit your individual needs.

Training in the morning - pros and cons

A morning workout has many supporters, mainly due to its positive effects on metabolism and mood during the rest of the day. Working out in the morning will certainly help you regulate your circadian rhythm, improve your concentration and have a positive impact on the quality of your sleep. Some people treat their morning workouts like a cup of strong coffee to give them energy for the rest of the day. Morning movement also makes it easier to keep up healthy habits. After all, it's not about enduring a heavy strength training first thing in the morning. Sometimes all it takes is 30 minutes of warming cardio (jogging, stationary bike) for your body to get a positive energy boost for the rest of the day.

Starting your day with a workout is a great way to create a healthy daily routine and lower the risk of forgetting or missing planned exercises in the daily bustle. In addition, scientists have long since proven that a morning workout boosts endorphins, which improves mood and motivates to take action. Doesn't that sound like a pretty good formula for starting a successful day?

Of course, a morning workout is not everyone's cup of tea, as not everyone's body likes physical exertion right after waking up. Perhaps you are one of those people who need a little more time in the morning to 'get there'. Sometimes muscles are stiffer and stamina is lower in the morning. Of course, you can tackle this problem with a good, mellow warm-up and an adequate hydration level.

And what about eating before your morning workout? There is no one good answer to that question - it depends on the type of training you plan to do and your personal predispositions.

If you're one of those people who can't start their morning workout without breakfast, grab something rich in carbohydrates at least 30-40 minutes before your planned workout. Why is this important? Firstly, before a workout (whatever type of exercise you will be doing) your body needs sugars (i.e. carbohydrates) to give it energy to perform. The second important aspect is the gap between eating and working out. For example, if you choose running, the gap between the meal and workout will help you avoid stomach cramps. For strength training, on the other hand, you will avoid nausea and fainting caused by starting your workout too soon after a meal.

Training in the evening - benefits and limitations

Evening workouts are a good option for people who have trouble getting up early in the morning or simply function better in the latter part of the day. Or perhaps you're left with no choice because your busy morning schedule doesn't give you that space? The body is more warmed up in the evening, and strength and endurance levels are often higher than in the morning. This is especially true for those enjoying strength training - the evening can then prove to be much more beneficial in terms of results.

Another benefit of an evening training is its relaxing effect after the entire day. Exercising at such a time of the day can help you lower your stress levels and improve your mood. This is particularly beneficial if you do office work in front of a computer screen and are looking for a healthy way to recover from stress.

What about the downsides? Gyms are much more crowded in the afternoons and evenings, and it's way harder to find available exercise equipment. Of course, this can also be seen as an advantage, as you have more chances to socialise with friends and motivate each other. The certain disadvantage of late-night workouts is that whether you want it or not, they will affect the quality of your sleep. Working out gets your heart rate up and by exercising you increase your adrenaline levels, which will further translate into problems with falling asleep and relaxation levels. If you additionally rely on enhancers such as caffeine or other energy-boosting substances before training, make sure to wrap up your workout at least two hours before going to bed.

Morning or evening workout? What does the science say?

Research does not provide a clear answer to the question whether it is best to exercise in the morning or in the evening. Much depends on the individual chronotype - that is, the internal biological clock that determines when we have the most energy and feel the most active.

Some studies prove that people who go for morning workouts burn fat faster, while evening workouts may help build muscle mass and improve stamina. Research has also confirmed the fact that when it comes to our body, its warmth and flexibility peak in the afternoon, reducing the risk of injury.

Regardless of the time of day, regularity brings the greatest benefit. You'll get much better results if you rely on training 3-4 times a week in the evening instead of forcing yourself to exercise in the morning once a week.

How to choose the best time for a workout?

The best time to train is one that you are able to maintain long-term. If you're an 'early bird', a morning workout could be your cup of tea. If, on the other hand, getting up in the morning is not your thing, but you are full of energy in the evening, then the choice is quite obvious. If you're not quite sure which option is better, do a simple test: for one week do your exercise first thing in the morning (before or after a light breakfast), and for the following week work out in the afternoon or evening. That will allow you to see if you are more productive at work/school after your morning dose of exercise, or quite the opposite: you'll learn whether you find it easy to shake off the stress and emotions that have accumulated throughout the day after your evening workout. Observe your body, its cues will tell you everything you need to know about things that are best for you.