It is vital to exercise regularly to maintain a healthy body composition and good health. Unless you’re physically active, you will gain weight and your body composition will change over time. The lean muscles you had as a young adult will diminish while body fat content will rise. These changes lead to sarcopenia, the age-related loss of muscle mass, and a rise in body fat. Sarcopenia is harmful to health because it leads to frailty in later life and increases the risk of falls.
The solution? Make time in your schedule for a workout. A good starting point is to set aside 20 minutes a day, three times a week for physical activity, at a minimum when you’re starting out and build from there. You need both aerobic exercise and strength training to maximize the health and fitness benefits that exercise offers. But there’s another question. When is the best time of day to work out?
It’s ultimately up to you to decide when to exercise, based on your schedule and preferences. But if you’re trying to maximize the benefits you get from your sweat sessions, certain times of day may give you an edge. A 12-week study carried out by researchers at Skidmore College found the results you get from a fitness routine differ based on when and what time of day you exercise.
What New Research Shows about Morning vs. Evening Exercise
For the study, men and women worked out four times weekly. Each group performed different types of exercise including high-intensity interval exercises, moderate-intensity endurance workouts, and exercises designed to improve flexibility.m
The results? The Skidmore College study found that women who exercised in the morning lost significantly more body fat than those who worked out later in the day. So, morning workouts may offer some added benefits for women trying to lose weight. Some studies also show that skipping breakfast before moderate-intensity exercise boosts fat loss too.
Why would skipping breakfast enhance fat loss? When you skip breakfast, your body must use fat as fuel, as opposed to stored carbohydrates, known as glycogen. When you wake up in the morning, glycogen, a source of fuel for muscles, is low, and your body shifts to burning more fat to compensate.
Therefore, morning exercise may boost fat loss. Interestingly, the benefits may be limited to women. The research didn’t show that men lost more body fat when they worked out in the morning compared to the evening.
The Benefits of Working Out in the Evening
The Skidmore study also found benefits to exercising in the evening, at least for females. Women who worked up a sweat in the evening enjoyed significantly greater increases in upper body strength and power capabilities.
Power is the ability to generate force quickly. When you think of power, you think of explosive movements like swinging a bat or tennis racket or sprinting. This isn’t surprising since research shows muscles can generate more force in the late afternoon and early evening when core body temperature is highest. Warm muscles perform better when they’re warm. Warm muscles also lower the risk of injury, as colder muscles are more rigid.
Again, men showed no performance differences whether they exercised in the morning or the evening. However, the guys did enjoy an additional perk that could benefit their health. Males who worked out in the evening showed a greater drop in blood pressure in response to exercise and experienced more pronounced improvements in cholesterol.
All Participants Benefited
The good news, regardless of the time of day, everyone benefited from working out. Both men and women in the study got stronger and leaner. So, you can’t go wrong exercising at any time of day. But if you’re a female and fat loss is your goal, morning workouts have an edge. Likewise, if you’re female and trying to build upper body strength or become stronger and more powerful, evening workouts are your best bet.
The Psychological Benefits of Morning Workouts
Rise and shine – and lace up your exercise shoes! There are some psychological benefits to morning workouts, and you should consider those too when scheduling your workouts. Many people prefer to exercise in the morning because it’s a chance to get their blood flowing, gain mental clarity, and get exercise done before the rest of the day begins.
The problem with waiting until evening is that something may come up that makes working out more challenging. Plus, levels of the stress hormone cortisol are also highest in the morning and low to moderate intensity exercise helps to reduce cortisol. If you like the mental clarity that morning workouts offer, a sunrise workout may suit your personal style better.
Why Time of Day Matters
Why do health and fitness benefits vary based on the time of day you work out? It’s not clear, but hormones in the human body, including those that affect fitness gains, are influenced by circadian rhythms. Light exposure sets these natural internal rhythms and they run on a 24-hour cycle. Circadian rhythms affect your body temperature, how alert you are, and even your body weight.
Studies also show hormonal factors have a significant impact on exercise performance and likely explain why time of day matters. Motivation may be a factor too. If you’re not a morning person, for example, you may exercise harder in the evening and get more benefits.
The Bottom Line
Particularly for females, the time of day you exercise may affect your performance. But there are practical considerations too. If you work late into the evening, a morning workout may be your only option. Likewise, if you aren’t a morning person, you may find it difficult to exercise in the mornings. Choose a time that helps you meet your goal but is one you’re likely to stick with. Being consistent is the best way to enjoy the many health and fitness benefits that physical activity offers.
References:
Thun E, Bjorvatn B, Flo E, Harris A, Pallesen S. Sleep, circadian rhythms, and athletic performance. Sleep Med Rev. 2015 Oct;23:1-9. doi: 10.1016/j.smrv.2014.11.003. Epub 2014 Nov 20. PMID: 25645125.
Family Practice News. Vol. 52. No. 7. July 2022. “What’s the Best Time to Exercise?””
Study: How exercising in morning impacts body differently than fitness ….” 10 Mar. 2020, studyfinds.org/study-how-exercising-in-morning-impacts-body-differently-than-fitness-at-night/.
Related Articles By Cathe
The Time of Day You Exercise Affects the Benefits You Get
Does It Matter What Time of Day You Exercise?
When is the Best Time of Day to Strength Train?
Weight Training: 5 Reasons Why You’re Stronger Some Days Than Others
Perceived Exertion: Are There Ways to Make Exercise Feel Easier?
