If you’ve ever found yourself wondering whether it’s better to sweat it out in the morning, afternoon, or evening, you’re not alone. There’s a lot of buzz around the “best” time to exercise, but the truth might surprise you. While some times of the day have their perks, they might not be as effective as you think. Let’s dive into the science behind workout timing, bust some myths, and find out when the best time to exercise really is. Spoiler: it’s probably not when you think!
The Morning Workout Myth: It’s Not All It’s Cracked Up to Be
There’s a common belief that morning workouts are the key to getting a good start to the day. People swear by early exercise for boosting energy, jumpstarting metabolism, and establishing a consistent routine. And sure, there’s some truth to that. But here’s the catch: your body isn’t necessarily ready to perform at its best in the early hours.
Why? Your body temperature is at its lowest in the morning, making your muscles stiff and less flexible. This means you’re more prone to injury, and you might feel like you’re dragging during your workout. Research from the Journal of Biological Rhythms shows that strength and flexibility are generally lower when you first wake up. So, while exercising in the morning might feel like a good habit, your body isn’t truly primed for peak performance until later in the day.
That doesn’t mean morning workouts are a total no-go. If mornings are the only time you can fit in exercise, go for it! Just be sure to warm up properly to avoid injury and boost your performance.
Late-Night Workouts: Is It Really Keeping You Up?
Another myth is that working out late at night will mess with your sleep. The theory goes that raising your heart rate and increasing your body temperature will make it harder to fall asleep. While this can be true for intense late-night workouts, it’s not a hard rule for everyone.
In fact, some studies, like those published in Sports Medicine, show that moderate evening exercise doesn’t interfere with sleep for many people. In fact, it can even help you sleep better by reducing stress and improving overall relaxation. The problem often lies in the type of workout—HIIT or heavy weightlifting done too close to bedtime can keep your body buzzing for longer. But if you’re doing something more gentle, like a walk or a stretching session, your body should be able to wind down just fine.
That said, while evening workouts can be effective, they might not be the best time to achieve your peak performance. Fatigue from the day can weigh you down, making it harder to push yourself to the limit.
Drumroll, Please: The Best Time to Work Out Is… The Afternoon!
So, when should you actually work out to get the best results? According to the experts, the sweet spot is in the mid-to-late afternoon—specifically between 2 p.m. and 6 p.m.
Why This Is the Best Time for Your Body
- Your Body Is Warm and Ready As the day goes on, your body temperature rises. When it’s at its peak in the afternoon, your muscles are warmer, more flexible, and better able to perform. This reduces your risk of injury and allows you to push harder during your workout. You’ll notice a difference in your strength, flexibility, and even endurance.
- Hormones Are on Your Side Hormones play a big role in how well we perform during exercise. In the afternoon, testosterone levels—essential for muscle growth and strength—are at their highest for both men and women. This makes afternoon workouts especially beneficial if you’re looking to build muscle and improve your overall fitness.
- Faster Reaction Times Studies show that reaction times are quicker in the afternoon compared to the morning. This can be crucial if your workout involves agility, coordination, or sports. Whether you’re lifting weights or sprinting, you’ll notice your body feels sharper and more responsive.
- Better Cardiovascular Efficiency In the afternoon, your body’s ability to use oxygen (known as oxygen uptake) is at its peak, which means your cardio sessions will feel easier and more effective. If you’re running, biking, or doing another form of cardiovascular exercise, this is the time when your body can go the distance without feeling as fatigued.
How Afternoon Workouts Benefit Your Body Beyond Just Fitness
Exercising in the afternoon doesn’t just make your workout feel easier—it can help you perform better in all areas of your life. For one, it helps beat the post-lunch slump. Instead of reaching for caffeine to power through your afternoon, a quick workout can give you a natural energy boost, making you feel more focused and energized for the rest of the day.
Also, because your body is in sync with its circadian rhythm, exercising in the afternoon can lead to better recovery and improved sleep quality. Unlike early morning workouts, which might leave you feeling exhausted later in the day, or late-night workouts that can keep you awake, afternoon exercise helps your body wind down at the right time.
It’s Not One-Size-Fits-All
While science points to the afternoon as the optimal time for exercise, it’s important to remember that everyone’s schedule and body are different. The best time to work out depends on what works for you. If you can’t make it to the gym until evening, go for it. If you prefer morning exercise, that’s fine too. The key is consistency and finding a time that fits your routine.
So, if you’re looking to maximize your workout performance, try hitting the gym or going for a run in the afternoon. Your body will thank you for it!