The Absolute Best Time To Work Out Every Day, According To A Fitness Expert

Stephanie Osmanski
·7-min read
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You try to eat healthy, you guzzle down the recommended amount of water on the daily, and you monitor your workouts with a fitness tracker. While you may be doing everything you can to live a healthy, active lifestyle, there may just be a little more to it. In fact, many exercise enthusiasts wonder: Is there an optimum time of day to work out?

We know, we know—some days, it's a miracle you even have the motivation to get on the Peloton, take that extra-long walk, or lift a weight at all. But is there a best time of day to exercise? Actually, yes—here's what you should know.

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When Is the Best Time of Day To Work Out?

First things first: The most convenient time for you to work out is probably the best time to work out because we're more likely to actually do it. "The truth is, it's personal," Melissa Kendter, CPT, a U.S. trainer for Tone & Sculpt, tells Parade. "It comes down to what works best for each individual when considering your energy levels, motivation, lifestyle and schedules."

The American Heart Association has a similar take.

A 2023 review didn't find evidence for or against the argument that one time of day is most beneficial to work out. However, researchers pointed to data suggesting that morning jump heights were higher in young men who trained in the morning. However, researchers say it's unclear whether that applies to anyone other than young men.

If you have a semi-flexible schedule, there is some older science worth considering.

According to one 2010 study, our bodies reach their peak performance in the afternoon, between 2 p.m. and 6 p.m. The body temperature fluctuates throughout the day and is at its highest during this four-hour window. The thought is that if you take advantage of your body temperature at its peak, you'll also get your most effective workout in.

Even still, the "real" answer is that the best time of day to exercise is personal—especially because many of us work between 2 p.m. and 6 p.m., so hitting the gym at that time isn't exactly ideal.

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Is It Better To Work Out in the Morning or at Night?

The answer to this question is a bit controversial, as each has pros and cons.

"Some people feel stronger and more energetic in the morning while others find that later in the day feels best for them, and truthfully, the benefits of physical activity depend upon how consistent you are," Kendter says. "The key is to do what works for you consistently, as we want to build long-term healthy habits. I always tell my clients to book their workout sessions ahead of time to get into a good routine."

First and foremost, a morning workout may be the most beneficial for people actively trying to lose weight. This is because working out in the morning can kickstart your metabolism and also make you more likely to engage in sporadic activity throughout the day. You know what they say—the early bird catches the worm!

Alternatively, one of the benefits of working out in the evening is that our body temperature is at its highest, which can make for the best, most rewarding results. Another benefit is increased reaction time, meaning our body temp at its peak, as are our concentration, focus, and endurance is, too. Because our blood pressure and heart rates are also at their lowest at this time, an afternoon workout could mean a decreased risk of injury.

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How Should You Plan Your Meals Around Exercise?

Good question. Some people prefer to eat breakfast, then workout, while others feel better working out before eating a meal. But what does the science say?

"Nutrition plays an important role in our overall health, well-being, and energy levels, especially when it comes to exercise," Kendter explains.

Then again, it also depends on what you're eating, not just when.

"Fueling about one to two hours prior to exercise — depending on what you are doing — with fast-digesting carbs such as a banana or toast is great," Kendter adds. "You want to avoid slow-digesting foods such as healthy proteins and fats and save that for your post-workout nutrition."

Nutrition is also an essential part of a recovery routine.

"It is ideal to rehydrate and refuel with whole macronutrients to replenish your muscles and body," Kendter says. "Protein helps to repair and rebuild your muscles, so a great post-workout meal would be something with protein such as chicken, a carb such as a sweet potato and healthy fats like avocado."

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Is It Ok To Work Out Before Bed?

The main concern about working out before bed is that it could negatively impact your sleep. Some experts warn that vigorous exercise an hour before bed prevents our body temperature from cooling down properly, which results in delayed sleep and even disrupts sleep quality.

However, the data shows that it really depends on the person. If you wake up earlier, working out before bed might not be for you. Alternatively, if you sleep later in the morning and go to bed later, too, exercising in the evening could work out fine for you. It all concerns your body's unique body temperature and circadian rhythm.

One study even exhibited some benefits of working out in the evening. According to the data, people who lifted weights in the PM had a better night's sleep in terms of quality and even slept for a longer period than those who lifted weights in the AM. However, some might sleep less efficiently if they log a high-intensity sweat session less than an hour before bed.

A 2022 Nature and Science of Sleep review found that evening exercise didn't disrupt young and middle-aged adults' sleep. However, high-intensity exercise might lower time spent in crucial rapid-eye-movement sleep (REM) that helps improve vital next-day functions, like memory and focus.

So, what's the takeaway? If the most convenient time for you to work out is a few hours before bedtime, do it. There are many benefits to working out at this time, and let's be honest: not everyone's work and life schedules mean they can work out exclusively between 2 p.m. and 6 p.m.

If you choose to work out before bed, try not to do it one hour before bedtime. Give your body enough time to decompress and cool down before hitting the sack. You may even notice a better-quality snooze.

"The most important thing you can do is to really give this some honest consideration and figure out what time you are most likely to stick with the habit of working out," Kendter adds. "Listen to your body, consider your schedule and lifestyle, and with a little trial and error, you will find your own perfect workout time."

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