What Is the Best Time of Day to Exercise or Play Sports?

For most of us, the answer to the best time of day to exercise or play sports is very simple: whenever we can.

It may be before or after work, when the gym offers free sessions, or when our favorite instructor teaches our favorite class.

That is why we call it a “routine,” but if the results obtained after exercise are not the same, would you change your routine?

What Is the Best Exercise Time for You?

According to a new study conducted by a research team at Skidmore University, the results after exercise may not be the same. The results of a 12-week exercise program differ between morning and evening.

Women who exercised in the morning lost more fat, while those who exercised in the evening gained more upper-body muscle tone and strength. For men, performance improvements were similar regardless of the time of day they exercised. However, significant reductions in blood pressure, among other benefits, were observed in those exercising in the evening.

The study is part of a growing body of research showing different results at different times of day among different groups. It appears that when you exercise may ultimately have a substantial health benefit.

We are not just talking about muscle tone and fat loss, but also heart health, mood, and good-quality sleep.

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An Accidental Discovery

The original goal of the Skidmore study was to test a unique fitness program in a group of healthy, fit, and extremely active young adults.

The program included 4 workouts per week, each focused on something different: muscle toning, steady-paced endurance, high-intensity intervals, and flexibility (traditional toning combined with yoga and Pilates exercises).

However, because the group was so large – 27 women and 20 men completed the 3-month program – they had to split it into morning and evening exercise groups. Lead author Paul Arciero says the researchers did not see the differences between morning and evening exercise until they looked at the results.

Arciero emphasizes that participants in every group became leaner and stronger. However, women who exercised in the morning had much greater reductions in body fat and body fat percentage than the evening group. Meanwhile, women in the evening group gained much more upper-body muscle tone, strength, and muscular endurance than the morning group.

Among men, the evening group had significantly greater improvements in blood pressure, cholesterol levels, and the proportion of fat burned for energy, along with a greater reduction in feelings of fatigue.

Strategic Timing for Targeted Results

Some of these findings were consistent with previous studies. For example, a study published in 2021 showed that the ability to exert high effort and reach peaks in muscle tone and strength in the late afternoon occurs when your body temperature is at its highest.

On the other hand, you will probably perform better in the morning when the activity requires considerable skill and coordination or depends on strategic decision-making. The findings apply to both men and women.

Aside from performance, exercise timing may offer substantial health benefits for men with type 2 diabetes or at high risk of the disease. A study conducted in 2020 showed that men exercising between 15.00 and 18.00 had striking improvements in blood sugar management and insulin sensitivity compared with a group exercising between 8 and 10 in the morning. Despite following exactly the same programs, they burned more fat during the 12-week program.

The Relationship Between Regular Exercise and Sleep

"Move Your Body, Heal Your Mind: Overcome Anxiety, Depression, and Dementia and Improve Focus, Creativity, and Sleep" author and neuroscientist Jennifer Heisz says that the time you exercise can affect your sleep quality in many ways.

“First, exercise helps you fall asleep faster and sleep deeply throughout the night.” (The only exception is when your exercise is very intense or so close to bedtime that your heart rate is still elevated.)

“Second, exercising at a fixed time each day helps regulate the body’s circadian rhythms.” It does not matter whether you exercise in the morning, evening, or at midday. As long as it is predictable, it will help you fall asleep and wake up at the same times.

Heisz says outdoor exercise is even better. The sun is the most powerful regulator of the circadian clock, and it works together with physical activity.

“Third, exercising at certain times may help you overcome jet lag or adapt to earlier or later working hours.”

Heisz says, “Exercising at 7 in the morning or between 13.00 and 18.00 helps your circadian clock ‘fall back’ in time, making it easier to wake earlier”. If you need to adapt your body to waking later in the morning, you can try exercising between 19.00 and 22.00 in the evening.

All Exercise Is Good, but It May Be Even Better at the Right Time

Arciero says, “The best time to exercise is when it is convenient, and you should choose the time that best suits your lifestyle”.

But context matters, he says.

“For someone who needs an improvement in cardiometabolic disease risk” is the title of his study, which shows an advantage to exercising later in the day, especially for men.

If your focus is on gaining more upper-body muscle tone and strength, you will probably get better results from afternoon or evening exercise. If you want to burn fat, the Skidmore study also showed better results for women exercising in the morning.

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