Are you an early bird who loves to go for a sunrise run, or hit the treadmills at 5:30 am and break a sweat before the office? Do you like to go into the gym in the evenings after a long day of work to clear your head and pump some iron?

What is the best time of day to work out? Truthfully, it all depends on you and your personal goals. Both morning and evening sessions have their own advantages.

Morning Sessions – May be best for Weight Loss

There are many individuals and trainers who advocate for fasted training over fedtraining, based on the ideas that these early sessions prep the body for all-day fat burning and help you maintain weight loss. For some of you the reasons may be more personal…

  • You can’t seem to hit cardio on a full stomach, without negative repercussions.
  • Mentally, you feel like these 6:00 am sessions prep you for a productive day.
  • Avoiding the aggravating rush of people who enter the gym at 5:30 pm
  • Helps you get out of bed in morning and keeps you consistent, especially since most of the last-minute dinner plans or events take place at night. (**important because consistency is key to success)

Whatever your reasoning, according to the Journal of Physiology, exercising before breakfast may help to control your appetite for the rest of the day and improve insulin sensitivity & glucose tolerance, on fat-rich diet. Overall, allowing you to maintain the weight loss results you are looking for.

Evening Sessions – May be best for Muscular Gains and Size

On the other side, if you are sure you can stay consistent, there are many benefits for those of you who love your evening workouts too!

A study published in the Medicine and Science in Sports Exercise journal shows that muscular strength is greatest, during high speed/intensity work outs, at night. Think about it like this, evenings are great for HIIT—high intensity training sessions—because your core body temperature rises throughout the day, increasing your flexibility & decreasing your risk of injury. To dive a little deeper, your body also runs on a circadian rhythm or body clock, meaning that you typically begin to fatigue around the same time each day/night. Your muscles do the same. When it comes to gaining size—a study performed by the Journal of Strength and Conditioning—shows us that, compared to the morning, you may increase your muscular size, density & strength by 2% with nightly sessions.

In conclusion…

Morning Sessions are ideal for those of you who are looking to maintain weight loss, fat-burning, stress relief and maximize sleep quality.

On the contrary, evening sessions are perfect if you are looking to gain greater muscle size, density, power and strength.

You should note however, that the most important consideration is CONSISTENCY. Choose the time of day that allows you to form the best habit, stay motivated, and perform your work outs with the highest quality. That is “YOUR IDEAL TIME” to exercise.

“The best time to exercise,” boils down to PERSONAL PREFERENCE.

Athletic Genetix was created to empower and educate athletes, using their DNA to derive game-changing plans to fuel their future.

Email us today at team@athleticgenetix.com to schedule your sports consultation.



Interactions of cortisol, testosterone, and resistance training – https://www.ncbi.nlm.nih.gov/pubmed/20560706

Fasted Training and Fed Training – https://www.ncbi.nlm.nih.gov/pubmed/20837645

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