Does timing your workout really matter? For many of us, it’s about squeezing it into our busy schedules, whether it’s before the morning rush or after the kids are tucked in bed.
But here’s the thing: morning and evening workouts each come with unique perks, from setting a positive tone for the day to giving yourself a well-deserved moment of “me-time.”
The key to finding your perfect time? It’s about your goals, your routine, and what makes you feel your best. Let’s break it down.
THE SCIENCE OF TIMING YOUR SWEAT SESSION
Your body is more intuitive than you think—it’s constantly working behind the scenes to help you perform at your best. From hormonal cycles to energy levels, understanding these natural rhythms can give you the edge when choosing the best time to exercise.
Your Circadian Rhythm and You
Ever felt like you’re ready to conquer the world at 10 a.m., only to crash by 3 p.m.? That’s your circadian rhythm doing its thing. This 24-hour internal clock governs everything from your alertness to your muscle strength.
• Morning Workouts: These align with a spike in cortisol (your “get-up-and-go” hormone), making it easier to jumpstart your day. Bonus: The endorphins you get from exercise can double as your morning coffee.
• Evening Workouts: Your body temperature and flexibility peak later in the day, giving you an extra edge for strength training or yoga. Plus, a workout in the evening might be just what you need to shake off the stress of a long day.
“The best workout is the one that fits into your life.”
HOW HORMONES AND METABOLISM PLAY ALONG
Your body’s hormonal changes throughout the day play a surprisingly big role in how effective your workouts are. And yes, this includes factors unique to us women, like our menstrual cycles.
Morning Magic: Fasted Cardio and Fat Burn
Working out before breakfast can help your body tap into fat reserves. Think of it as turning your workout into a mini metabolism-boosting hack. It’s a great option if weight management is your goal, but make sure to listen to your body—if you’re low on energy, fuel up with a light snack beforehand.
Evening Strength: Harnessing Testosterone Peaks
Did you know testosterone isn’t just for men? This powerful hormone helps us build muscle, and it’s at its highest in the late afternoon and evening. If you’re lifting weights or going for strength-based goals, an evening session might be the ticket to better results.
What About Your Cycle?
Hormonal shifts during your menstrual cycle can affect your energy and performance:
• During the follicular phase (the first half of your cycle), your body’s primed for high-intensity workouts.
• In the luteal phase (the second half), you might feel more sluggish—this is a great time to focus on yoga, stretching, or lighter activities.
WHY MORNING WORKOUTS MIGHT BE YOUR BEST FRIEND
There’s something empowering about starting your day with a little “you time.” Sure, getting out of bed can be a struggle, but the benefits of a morning workout go far beyond just fitness.
Feel Like a Superwoman
Exercise floods your body with endorphins, lifting your mood and boosting energy. Translation? You’re more likely to tackle your to-do list with a smile. Plus, there’s something unbeatable about walking out of the gym or finishing a home workout knowing you’ve already accomplished something.
Consistency is Queen
We all know how chaotic evenings can get—work deadlines, family obligations, or that tempting Netflix binge. Morning workouts sidestep the chaos and create a habit that sticks. And let’s face it, there’s a certain satisfaction in knowing your workout is done before most people have even had their coffee.
Clear Mind, Clear Day
Getting your heart pumping in the morning helps sharpen focus and mental clarity. Whether you’re brainstorming at work, managing a household, or running your own business, that early boost can make all the difference.
WHY EVENING WORKOUTS MAY BE YOUR JAM
If mornings are a no-go (hello, snooze button), evening workouts offer their own unique advantages—especially for women juggling multiple roles.
Strength at its Peak
By late afternoon, your body is fully warmed up, and your muscles are ready to go. You’re more likely to hit new personal records in strength training or endurance activities.
An Escape from the Day
Whether it’s back-to-back Zoom calls or endless school runs, evenings often call for a reset. Exercise helps you decompress, releasing those feel-good endorphins and easing away the day’s stress. It’s like your own little therapy session—minus the couch.
More Time, Less Pressure
Let’s be real: mornings can feel like a race against the clock. Evening workouts let you slow down and savour the moment, whether it’s trying out a new yoga flow or enjoying a leisurely jog. Plus, you’re less likely to be interrupted by urgent emails or phone calls.
HOW TO CHOOSE THE RIGHT TIME FOR YOU?
At the end of the day, the best time to work out is the one that fits seamlessly into your lifestyle. Here are some questions to help you figure it out:
1. When do you feel most energised? Early bird or night owl? Pay attention to when your body feels naturally ready to move.
2. What’s your goal? Looking to burn calories? Morning might be your sweet spot. Building strength? Evenings could give you the edge.
3. What’s realistic for your schedule? If mornings are hectic with school drop-offs or meetings, evenings might be your only window. And that’s okay!
A LITTLE EXPERIMENTATION GOES A LONG WAY
Still not sure? Give both a try. Dedicate a week to morning workouts, then switch to evenings. Notice how you feel—mentally, physically, and emotionally. You might find a surprising preference, or you might enjoy mixing it up!
FINAL THOUGHTS
There’s no one-size-fits-all answer to the morning vs evening debate—it’s about what works for you. Morning workouts can supercharge your day with energy and clarity, while evening sessions offer strength and stress relief.
So, what’s your ideal workout time? Early riser, after-work warrior, or somewhere in between? Whichever you choose, remember that the most important thing is showing up for yourself. Let’s get moving!
