Your best friend seems to wake up easily with the sun – no coffee needed – and run fresh four miles before your alarm clock goes off. Your other close friend somehow excels at the office from 9 a.m. to 5 p.m., arrives at a boxing class, And has the energy to cook dinner for the kids. Maybe you’re somewhere in between, or your mood changes throughout the week. Is there really a “best” time to exercise – and that’s when you’re working out Really Doesn’t matter, as long as you’re moving?
There is a lot of conflicting research
Here’s the deal: some studies suggest that, physiologically, you’ll get the most benefit from sweating from noon to afternoon. Other research says early morning is the optimal time for a workout, but these studies were ultimately deemed to be inclusive and only analyzed women and mice as subjects. Even more research illustrated a symbiotic relationship between exercise and sleep, again suggesting that evening fitness might be the better choice.
With so much conflicting information out there about the best time to exercise, it’s hard to justify forcing yourself to become a person who works out in the morning – or drinks coffee the day after. noon to spend an evening class (certainly not the best option for your sleep!).
We turned to exercise experts, who unanimously agreed: the best time to exercise really depends on the person.
There is no “best” time to exercise that applies to everyone
The “best” time to train will always be when you personally can actually train reliably and consistently as a physiologist. Kristen Richer the dish. “When it comes to seeing results in the gym, consistency is the name of the game,” she says. “You’re more likely to show up and stick with what’s best for you in the long run, and life’s too short to spend time hating your workouts.”
Can’t determine the moment that produces consistency, and therefore progress and longevity? Here, fitness experts share tips on how to find the best time of day to exercise based on your lifestyle, preferences, and health goals.
Experts agree: the best time to exercise is when you can do it regularly and realistically, and that depends on the individual.
How to find the best time to exercise You
Adjust your workout time to where you are in life right now.
Our priorities are constantly changing as we move from our 20s and 30s to our 40s and beyond. While work and travel may have been a priority when you were fresh out of college, now you may feel like you are constantly balancing the demands of your family, children, career, and of your health. As you consider the best time to exercise, Richers suggests planning your workouts around these priorities at all times. And remember, Tuesday may look different than Thursday.
For example, if you have a job and/or a family that requires your attention during or after work, can you run a midday fitness slot? “Some working parents find that their employers can give them the opportunity to work out during the day, allowing them to spend mornings and evenings with their families,” she says. “Others need to communicate within the family to share responsibilities so that one parent can train in the morning and the other in the evening.”
Determine your goals.
According to Mike Moreno, NSCA-CPT, personal trainer and fitness manager at Chuze Fitness Arizona, having a target to aim for has a huge impact on the direction of your workout routine. Likewise, it can also influence the time of day you choose to sweat.
If you’ve been doing the same type of training for months without seeing any of the changes or improvements you’re hoping for, your goal might be to hit a plateau. For example, he says training in the afternoon or early evening is slightly more beneficial for metabolic health and performance. “Your core body temperature is typically warmer in the evening, and your strength and endurance may be higher compared to morning workouts,” he adds.
Maybe you’re happy with your fitness progress, but you’re having trouble with your diet, and you’re looking for effective ways to improve your eating habits. “Working out — or not working out — can directly affect the food choices we eat after exercise,” says Moreno. “If you want fitness to guide your diet, it may be best to exercise in the morning or at lunchtime as this can encourage healthy food choices.”
Don’t fight your body’s natural rhythms.
Take a second and be honest with yourself: Do you dread the morning or do you find it bearable, or do you find it pleasant to wake up energized? Do you find a sudden burst of energy in the afternoon after a day spent at a desk? It doesn’t matter if you’re on the AM or PM team (or somewhere in between). Instead, it’s important that you listen to your body’s natural rhythms and intuitions instead of fighting them.
“If you’re not a morning person and have trouble getting up early, let go of expectations of yourself and train in the evening,” says Richers. “If you’re the type of person whose brain starts shutting down around 3 p.m. and you just want to relax after work, you might have to hold yourself accountable for working out in the morning.”
Start very small and focus on consistency.
For those without a solid workout routine, it can feel daunting and intimidating to get started. Too often beginners try to go full throttle on day one, then quickly become discouraged and lose motivation. That’s why it’s more important to start small than to go big from the start (plus avoiding injury!). You don’t have to train for hours every day, and you’ll have more fun if you set achievable goals that fit your schedule, says Janet Omsteadcertified precision nutritionist and master health coach.
If you’re not sure where to start, she recommends focusing on one thing and making it something that you try every day for a week, then a month, then a year, preferably around the end. same time every day to help your brain and body recognize it’s a habit. It could be walking for twenty minutes, lifting weights for 15 minutes, or running a single mile. Over time, your body will get used to the movement and it will become second nature. To stay motivated with your progress, she suggests keeping a diary (old-fashioned or on your phone) to record your exercise. You might be surprised looking back!
Find like-minded athletes.
While some people prefer to sweat it out in their home gym listening to their playlist or podcast with no one around, others thrive on community. And for some people, exercise and play are more fun when they connect with others. “Building community keeps people coming back,” says Omstead. “You have a sense of belonging.”
Reach out to your group of friends or find workout classes in your area that offer meaningful ways to connect. Through these groups, you can probably find a responsible buddy (or two) who will be there for you throughout your fitness journey. Sometimes you need someone else to wake up at dawn or text you to workout in the evening to stay on track.
“Whether indoors or outdoors, when you find the kinds of games you love, you can find others with similar interests and create a community that is all about movement,” says Omstead. “Spending time with others makes you happier and healthier.”
Prioritize sleep over everything.
Ryan Kennedy, NASM Certified Trainer
“Don’t regularly sacrifice sleep for exercise.”
— Ryan Kennedy, NASM Certified Trainer
Believe it or not, good sleep hygiene (read: sleep habits and routines) is more important than a good exercise routine, according to Ryan Kennedy, NASM-certified trainer and director of fitness for FIELDHOUSE at The park. When planning your schedule, make sure you always get seven to nine hours of uninterrupted sleep each night.
“Different people naturally have different sleep chronotypes,” says Kennedy. “Some people are early risers and like to exercise at the start of each day, while others are night owls and prefer to exercise after work. Either way, don’t sacrifice sleep regularly to exercise.
The truth is, if you’re not well rested, it doesn’t matter if you’re a morning or evening fitness buff because you won’t have enough energy to pull off a jog or a deadlift.
Be flexible and realistic.
While you may ultimately decide that the morning is the best time for your fitness routine, every day and week throws curve balls and challenges, so being flexible and realistic is key, Moreno says. “Prepare for success by being realistic with the demands of life,” he says. “Chances are, if you’re just consistent, you’ll experience the many health and fitness benefits. The quality and consistency of your training journey is most important.