Introduction
There is an ongoing debate as to whether exercising in the morning is better than exercising in the evening. Should we be the early bird gym larks or the weights room night owls?
First, and foremost, it is important to mention that in fact the best workout is the one you get done and that work/life can sometimes force our hands when it comes to convenient times to train.
Morning Exercise Benefits
Testosterone is higher in the mornings, meaning energy & muscle gains are at their prime.
You are utilising fat that is already stored in the body, rather than relying on food you’ve just eaten.
Sleep is improved by a morning gym session; sounds bizarre I know, but studies have shown you are able to switch off better.
Cardio is more likely to be completed in the morning, as life is less likely to get in the way.
Concentration and alertness are boosted with morning exercise, increasing productivity.
Joints and muscles can sometimes tighten overnight, moving the body first thing can improve symptoms of this.
Research suggests a person will consume 100kcals less throughout the day following a morning workout.
Morning Exercise Drawbacks
While exercising in the morning has many physical benefits, it doesn’t work for everyone’s routine. Sleep is SO incredibly important for the mind & body. If the only option, to squeeze a workout in the morning, is to reduce sleep then this could have a negative impact on performance. Training in the morning can sometimes leave the evenings empty, this is where food and drink habits could be tested.
Evening Exercise Benefits
Energy and performance tend to improve as the day goes on, with power and endurance heightening the further into the day we are.
Cardio based training research concluded that evening participants take up to 20% longer to reach exhaustion.
Flexibility improves as the day goes on as you warm up- quite literally. You’ll find there is less creakiness, and your routine will be quicker.
Evening Exercise Drawback
Some people find that exercising in the evening can negatively affect sleep due to being alert and aroused before bed. While not the case for everyone, some can find themselves energised and jittery after a workout which can make sleep challenging. Now, there’s something to be said about training smart, and reducing the intensity of the workout could help improve sleep following evening training sessions. Sometimes, you just don’t feel like training after a long day at work. And that’s okay, but it means the session goes out the window, which can affect mood & motivation.
So, after much deliberation, what time of day do you prefer training?
Thank you for reading,
Liv
BSc Hons Sports Therapy MSST
MSc Strength and Conditioning
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