What Is The Best Time of Day to Workout?


What IS the best time to workout? It’s a very common question, and if you’re new to exercise, it can be confusing while you try to figure out what is going to work best for you.

While there are certain reasons for the benefits of both am and pm training due to the levels of hydration in the body, certain hormones being released at different stages and unique patterns with our own body’s bio rhythms, finding your own groove with this is always the right way to approach your routine.

Also read: These 5 Bad Habits May Be Ruining Your Progress

If you feel better with one or the other and you’re more likely to commit to your exercise with that time of day, then go for it and give yourself a better chance at a sustainable schedule.

Here’s a run down on the pros and cons of both morning and evening training options:

Morning time


  • Fresh approach to your workout.
  • Sets you up for a successful day.
  • Increased mental clarity/shaper focus.
  • Better food choices and in the correct amount, through stable insulin levels.
  • Improved mood.
  • More motivation/effort.
  • Increased chances of reaching fitness goals through sacrifice/commitment.
  • Metabolic boost with EPOC ( excess post-workout oxygen consumption ).


  • Possible issues with access to the gym.
  • Daylight restrictions.
  • You’re not a morning person.
  • Slower to start and get warmed up.
  • Getting food right – to eat or not to eat before training.
  • Risk of injury through cooler muscles.

Evening time


  • Blasts stress from the day away.
  • Energy can be higher after more meals throughout the day.
  • No time restraints can offer longer workouts.
  • Better performance depending on your own body’s rhythms.
  • Easier morning routine and more time to eat a good breakfast.
  • Better choices around after work activities.. ie; pub avoidance!
  • Easier to meet a friend for a workout vs dragging them to your 5am session!


  • Procrastination can lead to missed workouts.
  • Missing workouts through feeling tired or getting caught out with commitments.
  • Daylight restrictions.
  • Sleep disturbances if training too late in the day.
  • Larger crowds can be a problem in the evening if training in a gym setting.
  • Less family time.

The takeaway

  • There is no correct answer and you have total control over what works best for you.
  • Perhaps try both and watch your levels of success with pre-workout, during and post-workout effort and choices.
  • Consistency and commitment is the winning formula and will this, you’re always on track for a good result.
Louise McDonald, Cert III & Cert IV Fitness
Louise has been a Trainer and Wellness Coach for almost 20 years and is one of our experienced Support Crew members in Fitness, as our Lean and Strong Captain! Louise has worked passionately with all levels of fitness over the years across both Australia and the UK, where she has specialised in competition training with athletes for the last decade. She has worked closely with top level competitors and even our own 12WBT peeps to bring home a National Trophy! She lives, breathes, eats and sleeps weight training and is super passionate about teaching others how to reach their full potential.

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