Many of us know the benefits of regular exercise — better mood, improved heart health, and increased energy — but fewer people think about when they should exercise. Does timing matter? Research suggests that the time of day you choose to work out can influence performance, metabolism, and even how likely you are to stick to your routine. Ultimately, the “best” time depends on your goals, lifestyle, and body’s natural rhythm.

Morning Workouts: Energizing and Habit-Forming

Exercising in the morning offers both physiological and psychological advantages. Studies show that morning exercise can help boost alertness and energy by triggering the release of endorphins and cortisol — hormones that naturally peak early in the day.

Morning workouts are also linked to better consistency. People who exercise early are more likely to stick to their routine because it’s completed before daily distractions arise.

In addition, research suggests that exercising before breakfast may enhance fat metabolism, as the body uses stored fat for fuel when glycogen levels are low. This can be beneficial for those aiming for fat loss or improved insulin sensitivity.

However, some may find morning workouts challenging because body temperature, flexibility, and strength are naturally lower early in the day — making it important to warm up properly.

Afternoon and Evening Workouts: Stronger Performance and Endurance

If your goal is peak physical performance, late afternoon or early evening may be optimal. Studies show that body temperature, muscle strength, and reaction time reach their highest levels between 4:00 p.m. and 7:00 p.m. This means the body is more prepared for high-intensity exercise, reducing the risk of injury and improving endurance.

Evening exercise may also help with stress relief after a long day. Physical activity stimulates serotonin and endorphin production, which can ease tension and promote relaxation. Contrary to popular belief, most studies indicate that moderate evening exercise does not disrupt sleep and may even improve it if done at least one hour before bedtime.

However, for people with irregular schedules or late-night tendencies, evening workouts can sometimes delay sleep onset, particularly after intense exercise.

Listen to Your Body and Stay Consistent

Ultimately, the best time to exercise is the one you can commit to consistently. The body is adaptable — regular exercise at any time of day leads to improved fitness, better metabolic health, and enhanced mental well-being.

If you’re unsure when to schedule your workouts, try experimenting: track your performance, mood, and sleep for two weeks of morning sessions, then switch to evening workouts. The best schedule is the one that fits your energy patterns and lifestyle.

Conclusion

There’s no universal “best” time to exercise. Morning workouts are great for consistency and fat metabolism, while afternoon and evening sessions enhance strength and endurance. What matters most is showing up — whether it’s a sunrise jog or an after-work gym session.

Exercise regularly, listen to your body, and choose the time that helps you move with purpose and joy.

References:

• Chtourou, H., & Souissi, N. (2012). The effect of training at a specific time of day: A review. Journal of Strength and Conditioning Research, 26(7), 1984–2005. https://doi.org/10.1519/JSC.0b013e31825770a7

• Edinburgh, R. M., Hengist, A., Smith, H. A., Travers, R. L., Betts, J. A., & Thompson, D. (2019). Morning exercise improves glucose tolerance and lipid metabolism compared with evening exercise in overweight men. Journal of Clinical Endocrinology & Metabolism, 104(11), 5115–5126. https://doi.org/10.1210/jc.2019-00486

• Schroeder, E. C., Franke, W. D., Sharp, R. L., & Lee, D.-C. (2019). Timing of physical activity in relation to body weight and metabolism: A systematic review. International Journal of Obesity, 43(9), 1689–1696. https://doi.org/10.1038/s41366-019-0362-4

• Stutz, J., Eiholzer, R., & Spengler, C. M. (2019). Effects of evening exercise on sleep in healthy participants: A systematic review and meta-analysis. Sports Medicine, 49(2), 269–287. https://doi.org/10.1007/s40279-018-1015-0