Exercise in the morning or in the evening? When is the best time to do sports?

Exercise is an important part of a healthy and active lifestyle. While some people prefer to run in the morning, others enjoy exercising in the late afternoon. Some even exercise right before bed. Is there any benefit in exercising at a certain time of the day? Should you do sports in the morning or in the evening? This is a topic that is discussed a lot among athletes, training experts and researchers. While there is some evidence that the late afternoon is the best time to exercise, there are plenty of benefits to doing a morning workout as well. Read on to find out when the workout is more effective!

More effective in the morning or in the evening? That’s what researchers say

the best time to jog in the morning or in the evening

Experts have found that the late afternoon or the early evening the best time for exercise is. According to research, full performance and optimal fat burning are achieved when the body temperature is at its highest. For most people, this is the time between 4 p.m. and 5 p.m., although some studies extend this to 7:00 p.m. Within these few hours, the body’s physical strength and endurance reach their peak. Athletes show better results in performance tests that also measure aerobic performance and reaction time. Timing is also good to avoid injury. In the afternoon you are more alert and more focused. The muscles are also warmed up by the daily activities. In the morning, just before we wake up, our body temperature is at its lowest point. This would indicate that the morning is not the best time to exercise. However, having a morning routine offers some advantages.

Exercise in the morning has its advantages

it is better to do yoga in the morning or in the evening

Running in the morning can help you stay motivated. Research has shown that morning athletes are more consistent than those who exercise in the afternoon or evening. This may be because you get up earlier to run or go to the gym. As a rule, you have more control over the morning than the evening. A lot can happen during the day and there are plenty of obstacles to an afternoon workout. You may have to stay in the office late, take the kids to exercise, do some shopping, or whatever. In the morning you wake up and you can start right away! In addition, the early morning in summer is also the coolest part of the day. So perfect for a morning run!

Plan the time for exercise according to your lifestyle

muscle building and fitness are more effective in the early evening

Instead of looking for the best time to exercise according to experts, the best thing to do is to adapt your routine to suit your lifestyle. That way, you won’t see exercise as an annoying evil to do. Running helps morning people prepare for the day. Others use an afternoon workout as a break in the day or to relax and let off steam after work.

It is best to do sport in the morning or in the evening

Likewise, your schedule may be more appropriate for a morning run than an evening workout. Between family commitments and work, it can also be the case that you only have a very narrow time window in the evening to insert a training session. Even if you don’t feel like exercising during this time, it is still possible to change your biorhythm to fit your schedule.

Night owls can also rest easy, as studies have shown that exercising before bed doesn’t affect the quality of sleep. It can increase your heart rate during the first few hours of sleep, but the athletes in the study showed no difference in sleep between their training and non-training days. This contradicts previous research that claimed that exercising in the morning was better for sleep. However, there is one thing they all agree on: that you need enough sleep. Athletes who suffer from insomnia show a significant decrease in performance.

Timing for an event

in the morning you have to stretch your muscles well and warm them up properly

If you are training for a specific event or sport, the optimal timing should coincide with the activity. For example, if you are training for a marathon, running in the morning can prepare your body for the event, as most marathons start in the morning. In contrast, many baseball and basketball games are played in the evening, while soccer games can be scheduled for the afternoon. No matter what sport you play, exercising during these times will help your body perform better on game day or race day. If that’s not possible, some research suggests that morning strength training can help make up for this time difference.

Adjust your own biorhythm to the desired time

Doing sport in the evening has its advantages

Much of the recommended time to exercise has to do with the body’s circadian rhythm. It is a daily cycle that regulates many physiological functions, including alertness, blood pressure, body temperature, and metabolism. Everyone has a 24-hour rhythm and it is possible to adjust it or “teach” your body to perform better at certain times. It’s almost like setting your alarm clock to a new time. The first week or two can be difficult, and you may struggle to wake up earlier. However, in about a month, your body will get used to the change, and many people find that they wake up before the alarm goes off.

What is better exercise in the morning or in the evening

The same can be done with the exercise routine. Once you have determined that a particular time of day will best suit your schedule, your body, a particular event, and all other factors, you can begin exercising your body accordingly. For example, if you start jogging in the morning, your body will get used to running at that time. You will also get used to the same morning routine over and over again. After a while, jogging will become second nature and the routine will help you stay motivated.

Exercise better for you in the morning or in the evening?

Exercise in the morning is better in summer

Below we’ve rounded up the pros and cons of exercising at any time of day to help you decide when it would be best for you.

Exercise in the morning


  • The majority of people who exercise regularly do so early in the morning. It is easier to form the habit with morning exercise.
  • A 2012 study found that photos of groceries are less attractive after a brisk 45-minute morning walk and more activity for the rest of the day.
  • Another study from 2013 found that male cyclists had better endurance performance in the morning compared to the evening.
  • There are fewer distractions and schedule breaks in the morning.
  • You can make time for exercise by getting up a little earlier.
  • Movement gives a feeling of more energy for the next few hours.
  • In summer the temperatures are cooler compared to the later times of the day.
  • Air pollution levels are lowest in the morning.
  • Your body adapts to your exercise time. So if you’re preparing for a marathon, train in the morning.

Exercise in the morning to be consistent


  • Body temperature is at the lowest point of the day one to three hours before you wake up. At this time, of course, you have less energy and poor blood circulation.
  • Cold, stiff muscles can be more prone to injury. Make sure you warm up well before a high-intensity workout and do some proper stretching afterwards.
  • If you don’t like morning workouts, you won’t be consistent.
  • Since your body temperature is higher in the late afternoon, you will likely get the same or better calorie burn later in the day.

Sport at lunchtime and during breaks

quick walking to lose weight

When you have a sedentary job, your body can do very well to break up the workday with exercise.


  • You can make it a habit to take a walk at lunch and break time.
  • You can find a training partner at work, at school, or in your neighborhood.
  • The body temperature is higher than in the morning.
  • Exercise can help regulate the amount of food you want to eat for lunch, as well as avoiding afternoon snacks.
  • A brisk walk improves blood flow to the brain so that you are more focused in the afternoon.
  • A walk or a workout will help reduce stress in the office, school, or home.

Losing weight Walking is more effective than jogging


  • Complete training is not possible due to time constraints. Any activity is good, but best if you can walk for 30 to 60 minutes or more.
  • You may not be able to consistently break free from work, school, or family responsibilities during the day.
  • Research from 2012 shows that lung function in people with chronic obstructive pulmonary disease (COPD) is worse in the afternoon. With an easy walk, a healthy person may not notice the difference. But with intensive training or with people with lung problems, a difference of 15 to 20 percent can be noticeable.

Jogging and exercising in the afternoon

Doing push-ups in the early evening is more effective

Research suggests that afternoon fitness (from 3:00 p.m. to 7:00 p.m.) is also more effective for losing weight and building muscle.


  • Most people’s body temperature peaks around 6 p.m..
  • Research shows that lung function is best between 4:00 p.m. and 5:00 p.m..
  • The muscles are warm and flexible.
  • In the afternoon you have the least perceived exertion of the day: if you are not feeling stress, you may be able to train harder or faster in the afternoon.
  • Afternoon exercise can help regulate the amount of food you want to eat for dinner.
  • After a day at work, school, or at home, exercising can help relieve stress.


  • You may find that things keep popping up that are barriers to regular exercise.
  • The gym can get crowded at this time. This means that certain devices such as the treadmill can be occupied for a long time.

Sports in the evening

Plank workouts in the evenings are great for burning fat


  • The body temperature has reached its peak.
  • The muscles are warm and flexible.
  • The perceived exertion is low. Maybe you can train more intensely.
  • Those who do sport in the evening will be less hungry at dinner.
  • Exercise helps relieve stress after the day at work, school, or at home.

Exercising in the evening is also good for losing weight


  • A full day of new crises and distractions can create particular difficulties for effective training.
  • You need to allow one to three hours after exercising to be able to fall asleep. If you experience sleep problems, you need to plan your exercise earlier.
  • In the cold season, when it gets dark earlier, be sure to wear reflective clothing when jogging outside.

Muscle building more effectively when training in the evening


Basically, the following applies: The absolutely best time to do sports is the one that suits you best. Your optimal training time depends on your individual rhythm of life. The experts agree – it’s not so much the time of day that counts, but rather the time that you can plan for your workout on a regular basis. No matter what time of day you exercise, you will still get all the benefits of regular exercise.