Research Says This Is the Best Time to Work Out for Strength, Performance and Sleep
Whether you consider yourself an early bird or a night owl, fitting your training into your schedule can sometimes feel like a juggling act – especially when it includes a full-time job, a social life, responsibilities, Sunday five-a-side, meal prepping, texting everyone back, and drinking enough water. So, if we manage a quick 15-minute workout on the way home from work, we're winning.
But if we want to truly reap the rewards of our training sessions, when is the best time to work out? We’ve weighed up the research so you can make an informed decision.
Benefits of Morning Workouts
Better Sleep
Walking first thing in the morning may contribute to better sleep at night according to a small study published in Sleep Medicine. The researchers examined participants aged 55 to 65 who had trouble falling asleep or experienced mild insomnia. The findings indicated that engaging in morning exercise can enhance nighttime sleep quality, particularly for those struggling to fall asleep, with the most notable improvements occurring in the latter part of the night.
Improved Focus
A study published in the British Journal of Sports Medicine found that morning exercise enhances attention, visual learning, and decision making. In the study, participants underwent eight hour sessions of prolonged sitting, both with and without a 30-minute morning treadmill walk. The morning walk came out on top for improving cognitive function.
Appetite Regulation
Exercising in the morning may also help regulate appetite. A study published in Medicine & Science in Sports & Exercise examined 35 participants who walked on a treadmill for 45 minutes in the morning. Researchers then measured their brain activity while they viewed images of food or flowers. A week later, the process was repeated without morning exercise. The results showed that the participants' brains had a stronger response to food images on the days they did not exercise in the morning.
Higher NEAT
The same study found that participants tended to move around more during the day after training in the morning, therefore increasing their NEAT. NEAT means non-exercise activity thermogenesis (how much energy we burn during daily activities other than workouts).
Improved Blood Sugar Control
Published in the Journal of Diabetes Science and Technology, researchers found that morning exercise can reduce the risk of hypoglycemia. In the study, 35 adults with type 1 diabetes completed treadmill workouts in both the morning and afternoon. The results showed that morning exercise was associated with a lower risk of hypoglycemic events compared to afternoon workouts.
Benefits of Evening Workouts
Lowers Blood Pressure
Research published in Frontiers in Physiology concluded that evening exercise increased fat oxidation and reduced systolic blood pressure and fatigue for male participants.
Higher Strength
Researchers have also found that muscles follow circadian rhythms, with peak strength occurring later in the day from 2-6pm. Studies suggest that increased body temperature in the afternoon and evening enhances flexibility and muscle strength.
Deeper Sleep
Exercising before bed doesn’t have to disrupt sleep, as long as it’s light or moderate, such as brisk walking, light jogging or cycling. In fact, studies suggest that a moderate evening workout can enhance slow-wave sleep, the deepest sleep stage.
Is It Better to Do Exercise in the Morning or Night?
Research suggests that late afternoon and evening workouts are more effective for strength and power based training sessions. While more research is needed on the topic of chronotypes and how they effect training, circadian rhythms typically peak between 2-6pm, putting the body in its optimal state for exertion. On the other hand, morning exercise is still far better than no exercise at all, especially for beginners and anyone managing conditions like diabetes due to its blood sugar control benefits.
When it comes to fat loss, a study concluded that there does not appear to be an optimal time of day to exercise. What is more important is controlling the amount of food we eat throughout the day and adhering to a calorie deficit.
Regardless, it's easy to get bogged down in the research, as both times of day have their benefits. Ultimately, the best time of day for you to work out will come down to which suits your preferences and schedule best. Because a workout done is better than a workout not done at all. When deciding the best time to work out, take into account:
Your schedule: If your chosen workout time doesn't fit into your schedule realistically, it will be difficult to sustain. Pick a workout time that works for the rest of your responsibilities so that you can fully switch off and enjoy training.
Your energy levels: You will find that you can exert yourself more fully at different times, and this may be different from person to person. Choose a time when you are typically fuelled and feeling energised.
Your fitness goals: Some may find that their strength is higher later in the day, others may find that morning workouts may suit their consistency and habit forming goals.
Your sleep: If evening workouts negatively affect your ability to wind down before bed, a morning session may be preferable. Conversely, if morning workouts leave you feeling tired due to an early alarm, later in the day may be a better choice.
Social life: Some may prefer training in classes or with a gym partner, which can affect availability. Others may prefer to train alone, therefore not restricting your flexibility.
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