When Is the Best Time to Workout? Morning vs Evening

Quick Answer: The best time to workout is whenever you can do it consistently. However, research shows morning exercise may be better for fat loss and building healthy habits, while afternoon and evening workouts can enhance strength performance and metabolic health. The most important factor is finding a time that fits your schedule and energy levels—then sticking with it.

When Is the Best Time to Workout? Morning vs. Afternoon Exercise

We all know that exercise has numerous benefits to our health and we should do it a bit more often than what we might be doing now. But with tons of other non-fitness-related demands on our plate like work, family, children, friends, school, and everything else—it can get really hard to find time in our schedule to devote to training and physical activity.

On top of that, we might be wondering what would be the best time to work out. Does going early in the morning to start the day off right move us closer to our goals? Or would an afternoon or evening training session be more beneficial? There's a lot of information out there and many trends regarding timing and working out, so today we'll take a look at what the research says about the benefits of morning training versus afternoon and evening sessions.

Is There Really a Difference?

You might be thinking that the most important thing is to actually get the workouts done regardless of the time of day. And you'd be right. The benefits of exercise will be apparent to anyone who trains regularly and won't be negated by the time of day they get their session in.

However, research has uncovered some interesting added benefits tied to different exercise timing. Understanding these nuances can help you optimize your training—especially if you're working toward specific goals like fat loss, building muscle, or managing blood sugar. For a complete breakdown of how exercise supports weight management, our Complete Exercise Guide for Weight Loss covers everything from workout programming to recovery strategies.

What the Research Shows

A 12-week study was conducted on men and women who completed a multimodal training program incorporating resistance training, interval work, stretching, and endurance exercise. The results were fascinating and showed some notable differences between sexes:

For women: Morning exercise training produced greater improvements in body fat reduction and blood pressure. Evening exercise, on the other hand, increased upper body muscular performance.

For men: Evening exercise was more effective for reducing blood pressure and increasing fat oxidation.

Another study explored the effects of a 12-week aerobic and resistance-training program on metabolic factors in overweight and obese men (BMI over 26, average age of 59). Researchers found that exercising in the afternoon led to greater improvements in several key health markers:

Blood glucose: Fasting plasma glucose decreased in the afternoon exercise group but actually increased slightly in the morning group.

Insulin sensitivity: The afternoon group showed improved peripheral glucose uptake and glucose oxidation, while these measures decreased slightly in the morning group.

Body composition: Compared to the morning group, the afternoon group saw greater decreases in fat mass and body fat percentage.

However, research on HIIT-type exercises found that morning workouts were better for improving blood glucose levels in people with type 2 diabetes after a couple of weeks of adaptation. This makes morning exercise a potentially valuable tool for managing blood sugar in this population.

Benefits of Morning Workouts

Morning exercise has shown particular promise for weight management. One study found that women who were more active in the morning had a lower risk of obesity and associated health conditions. Additional research has shown that people who exercise in the morning are less likely to skip their sessions and may have an easier time developing the habit of frequent exercise.

A 2023 study published in Obesity found that moderate to vigorous exercise between 7 a.m. and 9 a.m. was associated with lower body mass index and smaller waist circumference compared to midday or evening exercise. Morning exercisers in the study also tended to be more consistent with their workout schedules.

There's also the hormonal advantage. Cortisol and growth hormone levels are naturally elevated in the morning, creating an environment that supports fat metabolism. Exercising on an empty stomach in the morning has been shown to increase fat burning by up to 20% compared to exercising after meals.

Benefits of Evening Workouts

Another concern about training later in the day is that it might affect sleep. However, research shows that evening exercise does not negatively affect sleep directly. On the contrary, it might help you get better and deeper sleep, fall asleep faster, and stay asleep without waking up at night—provided that your last vigorous training session ends at least 2-4 hours before bedtime.

For more on how sleep and exercise interact, check out our guide to sleep and overall health—getting quality rest is just as important as the workout itself.

Your body's physical performance also tends to peak in the late afternoon and early evening. Body temperature increases throughout the day, optimizing muscle function, strength, enzyme activity, and endurance. Reaction time is at its quickest between 2-6 p.m., making this an ideal window for high-intensity interval training, speed work, or heavy lifting.

A 2024 study in Diabetes Care found that evening exercise (between 6 p.m. and midnight) was associated with the lowest risk of mortality and cardiovascular disease for people with obesity, suggesting significant metabolic benefits to later workouts.

Nutrition and Workout Timing

When you work out also affects when and what you should eat. Morning exercisers face the choice of training fasted or having a light pre-workout snack. For weight loss, fasted cardio can maximize fat burning. But for strength training or intense sessions, having some fuel on board helps maintain performance.

Whether you're an early bird or prefer evening sessions, having your nutrition dialed in makes all the difference. Our High Protein Meal Plan takes the guesswork out of post-workout recovery meals, ensuring you get the protein you need to rebuild muscle no matter when you train.

The key is matching your nutrition timing to your workout schedule. If you train in the morning, focus on a solid post-workout breakfast with protein and carbs. Evening exercisers should plan their largest meal around their training session to fuel performance and recovery. For meal prep strategies that support any workout schedule, our Complete Meal Prep Guide has you covered.

Main Takeaways

Whether you're a night owl or a morning person, the most important thing is to find a time of day for your training that is sustainable for you and makes you feel better and more energetic. However, if you want to experiment with exercise timing and reap specific benefits, here are some guidelines to consider:

If you prefer morning workouts, you might benefit from improved glucose levels throughout the day, an easier time sticking to your routine and not skipping training sessions, reduced body fat and blood pressure, and a lower risk of obesity.

If you prefer evening workouts, you might benefit from better metabolic health, improved insulin sensitivity, peak physical performance, and enhanced strength gains.

To protect your sleep, finish your training session 2-4 hours before bedtime to allow your body temperature and heart rate to return to baseline.

Track your results. Try keeping a journal to monitor your energy levels, sleep quality, and overall progress. This helps you objectively assess whether your current workout timing is working for you—and gives you data to make adjustments if needed after a few weeks.

Frequently Asked Questions

Is it better to workout in the morning or evening?

Both have distinct benefits. Morning workouts may improve fat burning, blood pressure, and help you build consistent exercise habits. Evening workouts can enhance strength performance, muscle function, and metabolic health. The best time is ultimately when you can exercise consistently and feel your best.

Does working out at night affect sleep?

Research shows that evening exercise does not negatively affect sleep and may actually improve sleep quality, including helping you fall asleep faster and achieve deeper rest. The key is finishing vigorous exercise 2-4 hours before bedtime to give your body time to wind down.

What time of day do you burn the most fat?

Morning exercise, particularly before breakfast, has been shown to maximize fat burning. This is due to lower glycogen levels and a hormonal profile (elevated cortisol and growth hormone) that supports using stored fat for energy. Some studies show morning exercisers can burn up to 20% more body fat.

When is the best time to workout for building muscle?

Afternoon and evening workouts (between 2-6 p.m.) may be optimal for strength training. Body temperature peaks during this window, which optimizes muscle function, strength output, and flexibility. Reaction time is also fastest in the late afternoon, benefiting high-intensity training.

Should I eat before a morning workout?

It depends on your goals and how you feel. Fasted morning exercise may enhance fat burning, but having a small carb and protein snack 30-60 minutes before can improve workout performance and prevent muscle breakdown during intense sessions. Experiment to see what works best for your body.

The Bottom Line

The research is clear: both morning and evening workouts offer real benefits, and neither is universally "better" than the other. What matters most is consistency. A workout you actually do will always beat a perfectly-timed workout you skip.

Find a time that fits your schedule, matches your energy levels, and allows you to show up day after day. Pay attention to how your body responds, track your progress, and don't be afraid to experiment. Whether you're greeting the sunrise at the gym or unwinding with an evening session, you're doing something great for your health.

Ready to fuel your workouts with nutrition that supports your goals? Explore our meal plans designed for every fitness objective, from weight loss to muscle building.