Pros and cons, to morning, afternoon and evening work out time frame.

Lets just get right into it. You can read my opinion here for a little more detail if you would like.

what time is good for you

Morning exercise pros 

Exercising in the morning can:

  • Get our metabolisms off to a flying start helping us burn more calories throughout the day
  • Promote more fat burning because our depleted glycogen stores force our bodies to turn to fat
  • Produce endorphins that stimulates us and helps us get off to a positive start to the day
  • Act like a cup of coffee and wake us up
  • Help us exercise more consistently by minimizing distractions
  • Can create time for exercise by forcing us to get up a bit earlier
  • Improve energy levels for the rest of the day ahead
  • Improve our mental sharpness for hours after
  • Allow us to exercise unaffected by summer heat
  • Minimize our exposure to air pollution exercising outside
  • Make it easier to get on machines in the gym without waiting and when time limits don’t apply

Morning exercise cons 

As well as having many positives, morning exercise also has some negatives.

Included in these are the facts that morning exercise can:

  • Force us to workout with less than optimal energy levels
  • Promote injuries by forcing us to workout with cold, stiff muscles
  • If exercising before eating, muscle (as well as fat) can be used as a fuel source
  • Make it difficult for us to form a habit for exercise (if we are not “morning people”)
  • Put some of us at higher risk for heart attack (research suggests a generalized increased risk)

Afternoon Exercise 

Contrary to the popular belief that exercising in the morning is best, some research shows that the ideal time to exercise from a physiological perspective is actually in the afternoon.

Let’s have a look at the pros and cons of working out in the afternoon.

Afternoon exercise pros 

Exercising in the afternoon can:

  • Increase exercise performance – our body temperature is ideal & muscles at peak strength
  • Prevent injuries – our muscles are sufficiently warm and most of us are alert in the late afternoon
  • Improve performance – the circadian rhythms in our brains are in an ideal state
  • Expel our bodies of stress that has accumulated during the day
  • Give us something to look forward to before relaxing in the evening
  • Make exercise seem easier – studies show perceived exertion of exercise is lower late in the day
  • Make exercise convenient – exercising during our lunch break for example
  • Make it easier to “partner up” or find a workout partner
  • Can help lower the amount of food we eat – by helping us to avoid large lunches for example
  • Can help reduce the amount of food we feel like eating for dinner
  • Help us maximize our fitness and muscle size and strength – research shows 3-7 pm is best

Afternoon exercise cons 

As well as having many positives, afternoon exercise does have some potential negatives.

Among them, afternoon exercise can:

  • Impose time limits which may not allow us to get in a full workout
  • Conflict with distractions and other commitments that prevent us from exercising at all
  • Research suggests lung function is worst at noon which could affect our aerobic performance
  • Gyms are usually at their busiest around 5 to 6pm making it hard to get on equipment
  • Gyms sometimes have 20 minute time limits on aerobics equipment during the afternoon

Evening Exercise 

For some of us the evening is the ideal time to exercise.

According to some research studies on lung function, body rhythms, temperature and hormone levels, the best time to exercise is around 6 pm.

Here are some pros and cons of working out in the evening.


  • For most people, body temperature and hormone levels peak at 6 pm
  • Muscles are warm and flexible
  • Some of us are able to work out harder late in the day because the perceived exertion is lower
  • Can help regulate the amount of food we feel like eating for dinner
  • Late evenings don’t typically have the level of disruptions or distractions as other times of the day
  • Exercising at the gym is often easier later in the evening when other members have gone home
  • Late evening workouts can de-stress us and help us turn off our brain after a day of stimulation
  • Exercising at night can make us more relaxed and tired facilitating a better night’s sleep


  • Distractions and conflicting commitments are more likely in the evening than in the mornings
  • Exercising late at night may energize some of us making it difficult to get off to sleep
  • Exercising outside at night is obviously more dangerous than during the morning or afternoon
  • During summer, evenings are the hottest part of the day making it uncomfortable to exercise
  • Night exercise doesn’t enjoy the “afterburn” effect – our metabolism drops when we fall asleep

Decide the best time for you to exercise based upon your personal goals, schedule and lifestyle. Ideally, you will pick a time that you are able to stick with consistently and make part of your daily or weekly schedule.


9 thoughts on “Pros and cons, to morning, afternoon and evening work out time frame.

  1. Pingback: When is a good time to work out? « Pro Nutrition

  2. Reblogged this on LB Workout Blog and commented:
    I’ve been debating with myself about when I should workout. During the weekends, it’s easy because I’m more flexible. But my weekday schedule is pretty packed so it will either be morning workouts or evening workouts. I found this great article about the pros and cons of working out during various parts of the day.

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