A common question I get from patients is, “When is the best time to work out?” The simple answer is: whenever you can consistently fit it into your day. Your schedule and ability to commit are more important than trying to find the “perfect” time. If evenings are hard to commit to because of family commitments, then don’t plan to exercise then! It’s crucial to be realistic and choose a time that you can make a regular habit.
That being said, there are still some key considerations when it comes to timing your workouts. Some people swear by early morning workouts, while others prefer to exercise after work. Neither option is inherently right or wrong, but there are factors that can influence your energy levels, performance, and risk of injury depending on when you choose to work out.
Research on Workout Timing
An article from Outside Online delves into the research surrounding the best time of day to exercise. This is important when considering factors like injury risk, energy levels, and performance. One of the main variables is your core body temperature, which fluctuates throughout the day.
Your body’s core temperature tends to be at its lowest in the morning and gradually rises as the day progresses, peaking in the late afternoon and early evening. Why does this matter? When your core temperature is higher, your metabolic rate increases, meaning your body is more effective at generating energy. This results in more intense workouts and better performance. So, if peak performance is your goal, exercising in the late afternoon or early evening will likely yield the best results.
Fuel and Glycogen Levels
Another factor to consider is the level of glycogen, or sugar, in your body. In the morning, after a night of fasting, your glycogen stores are lower, which means you might have less energy for your workout. This can affect performance and make morning workouts feel harder. However, exercising on a fasted stomach can be a useful strategy if your goal is weight loss or improving glucose tolerance, as it helps your body become more efficient at burning fat and sugar.
Injury Risk and Timing
Injury risk is also an important factor when deciding when to exercise. Since your body temperature is lower in the morning, your muscles and joints may not be as warm, making you more susceptible to injury. Additionally, the reduced energy stores in the morning may lead to less-than-optimal performance, which could tempt you to push yourself harder than necessary. This increases the risk of injury.
Key Takeaways
Let’s break down the best workout times for different goals:
- Goal: Improve performance and results
Research suggests that the best time to achieve peak performance is later in the afternoon when your body temperature and energy stores are at their highest. - Goal: Reduce injury risk
Training in the late afternoon or evening is likely to lower your injury risk, thanks to increased glycogen stores and a higher body temperature. - Goal: Train at very high intensity
If you’re aiming for high-intensity training, late afternoon or evening workouts will give you the best results, as your energy stores will be fully stocked and your body will be primed for maximum effort. - Goal: Improve glucose tolerance or weight loss
Morning workouts, especially when done in a fasted state, may be more effective for improving your body’s ability to burn fat and sugar, although the research is mixed on this. - Goal: Consistency
Ultimately, the best time to work out is when you can stick with it. Choose a time that works with your schedule and helps you stay consistent. The most important thing is making exercise a regular habit.
Conclusion
While there are benefits to training at specific times of the day depending on your goals, the key takeaway is to choose a time that fits into your life. Consistency is the most important factor in reaching your fitness goals, so find a time that works for you and make it part of your routine.
