When is the Best Time of Day to go to the Gym?
It would seem as if there are many answers to when the best time of day to go to the gym is. Therefore, this question has generated some confusion regarding what the correct answer actually is!
Well, in order to answer this question correctly, today we are going to analyze this issue thoroughly. What time of day have you been going to the gym? Is it the best time?
Your performance when you exercise is relative to the time of day that you begin. However, this also depends on your circumstances: work schedules, studies, or other activities. Exercising at any time of the day actually has it’s advantages. Let’s see what these are.
And the best time of day to go to the gym is…
Whenever you choose to go, of course! But, and as we mentioned earlier, there are advantages to working out at certain times of the day.
In the morning
Early in the morning, your basal metabolism activates with exercise, which increases your caloric expenditure and accelerates the burning of calories and fat. Additionally, activating your body after several hours of rest will have a revitalizing effect on your physical and mental well-being.
If you exercise in the morning, your metabolism will become active from the first hour of the day, so the calories you ingest during the day, will burn more easily. The coffee that you drink at this hour can also help you when you go to the gym to exercise, since caffeine can positively influence performance and fat burning.
At noon
There are many people who choose this time to exercise at the gym, as they tend to have a break in the middle of the working day. This is a good schedule because you are in the middle of your biorhythm. Of course, remember that it is best to simply snack before you exercise, and then eat your meal afterwards. It is not helpful to exercise with a full stomach, but, it doesn’t help to do it with an empty one either.
Additionally, after experiencing some morning fatigue at work, exercise will revitalize you and give you the necessary energy to continue with your working day. Since you will eat shortly after working out, your body will be very active and burn the calories you have consumed, faster.
During the evening
This is the time when the least injuries are suffered through exercising. Although you will be more alert, some people might also argue that you are tired, after a day’s work.
Even so, any fatigue will disappear as soon as you start exercising and your body releases endorphins. If it is a convenient time of day for you to go to the gym, get motivated and think about how good you will feel after exercising.
At night
With so many gyms that are now open 24 hours, or close very late at night, many people are now choosing the final moments of the day, to exercise. Exercise at this time of day, is as beneficial and effective as any other time, but it actually does have some disadvantages.
One disadvantage is that you may feel exhausted, and subconsciously exercise without your usual intensity. Additionally, activating your muscles at this time of night is likely to lead to problems falling asleep later on. After exercising, a hot shower and some tea to relax you, can help you to overcome this.
According to several researchers, the afternoon is the best time of the day to go to the gym. This is because your muscles are more active at this time, which also helps to prevent injuries. However, there are others who say that the morning is actually the best time of day to go to the gym! At this time, exercise will wake your body up and energize you for the rest of the day.
As we mentioned before, it does not really matter when you exercise, because working out is effective at all times. The important point is to be consistent, without worrying too much about the time of day that you can go to the gym. You are the one who knows your own circumstances and what time of the day is most feasible for you.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Atkinson G, Reilly T. Circadian variation in sports performance. Sports Med. 1996 Apr;21(4):292-312.
- Chtourou H, Souissi N. The effect of training at a specific time of day: a review. J Strength Cond Res. 2012 Jul;26(7):1984-2005.
- Grgic J, Lazinica B, Garofolini A, Schoenfeld BJ, Saner NJ, Mikulic P. The effects of time of day-specific resistance training on adaptations in skeletal muscle hypertrophy and muscle strength: A systematic review and meta-analysis. Chronobiol Int. 2019 Apr;36(4):449-460.
- Janssen I, Campbell JE, Zahran S, Saunders TJ, Tomasone JR, Chaput JP. Timing of physical activity within the 24-hour day and its influence on health: a systematic review. Health Promot Chronic Dis Prev Can. 2022 Apr;42(4):129-138.
- Kim HK, Furuhashi S, Takahashi M, Chijiki H, Nanba T, Inami T, Radak Z, Sakamoto S, Shibata S. Late-afternoon endurance exercise is more effective than morning endurance exercise at improving 24-h glucose and blood lipid levels. Front Endocrinol (Lausanne). 2022 Jul 19;13:957239.
- Mancilla R, Krook A, Schrauwen P, Hesselink MKC. Diurnal Regulation of Peripheral Glucose Metabolism: Potential Effects of Exercise Timing. Obesity (Silver Spring). 2020 Jul;28 Suppl 1(Suppl 1):S38-S45.
- Saidi O, Colin E, Rance M, Doré E, Pereira B, Duché P. Effect of morning versus evening exercise training on sleep, physical activity, fitness, fatigue and quality of life in overweight and obese adults. Chronobiol Int. 2021 Nov;38(11):1537-1548.