Best Time to Work Out: Morning vs. Evening & What Works Best for You

Here’s the deal—some trainers swear by morning workouts, while others argue that afternoons or evenings are best. But the best time to work out is simply whenever you can be consistent.

That being said, if you’re wondering how different workout times might affect your energy levels, performance, or fat loss, let’s break it all down so you can find what works best for you.

Morning Workouts: Get Up and Go

If you’re an early riser (or trying to be), morning workouts come with some solid perks:

• Jumpstarts Your Metabolism – Training first thing in the morning helps fire up your metabolism and keeps you burning calories throughout the day.
• Sets the Tone for the Day – Nothing beats the energy boost and mood lift from a good morning sweat session.
• Builds Consistency – Knocking it out early means no excuses later—no work conflicts, no last-minute plans, no “I’ll do it tomorrow.”
• May Burn More Fat – Some studies suggest working out before eating taps into fat stores, but it’s not a magic bullet for weight loss.

That said, your body is still waking up, so it’s important to take extra time to stretch and warm up properly. Your muscles and joints are naturally stiffer in the morning, and skipping this step can increase your risk of injury. Give yourself at least 15 extra minutes to loosen up before jumping into your workout.

Morning Workout Downsides:

• Strength & Performance May Be Lower – Your body temperature is cooler, meaning you might not hit personal bests compared to later in the day.
• Requires a Solid Warm-Up – If you don’t take the time to stretch and ease into movement, you’re more likely to feel tight and sluggish.

Afternoon & Evening Workouts: Stronger, Faster, Better?

If rolling out of bed to train sounds like a nightmare, choosing a later time to work out could be a better fit. Here’s why:

• Peak Strength & Performance – As the day goes on, body temperature rises, meaning your muscles and joints are warmed up and ready to go. This can translate to better endurance, heavier lifts, and overall improved performance.
• Lower Injury Risk – Since your body isn’t stiff from sleep, you might find it easier to move through exercises safely.
• More Fuel for Your Workout – Eating throughout the day provides energy, which can help with heavier lifting or high-intensity sessions.
• Great for Stress Relief – If you’ve had a long day, an evening workout can help you blow off steam and improve sleep.

Afternoon/Evening Workout Downsides:

• Less Consistency for Some – Work, social plans, or just plain exhaustion can make evening workouts easier to skip.
• Energy Dips – If you don’t fuel properly throughout the day, you might feel sluggish.
• Can Disrupt Sleep – Some people find that intense workouts too close to bedtime make it harder to wind down.

So, When Should You Work Out?

The best time to work out is the time that fits your lifestyle and allows you to stay consistent. Whether that’s at sunrise, during your lunch break, or in the evening after work, the key is finding a routine that works for you.

A few final tips:

If you train in the morning, give yourself extra time to warm up. Your body is still waking up, and jumping into intense movement too soon can lead to injury.

If you work out in the evening, fuel properly throughout the day. Don’t let low energy or hunger ruin your session.

Listen to your body. If a certain time makes you feel stronger, more focused, and more consistent—stick with it.

At the end of the day, it’s not about the clock—it’s about what keeps you moving.