When is the ideal time to work out? I want to get the most benefits out of going to the gym.

People looking to boost their mood, increase their energy, prevent lots of lifestyle-related diseases, manage their weight, enjoy better sleep, boost mental performance and lengthen their lifespan turn to exercising. 

Medical evidence starting in 1953 until recently is strong on how regular physical activity has effects on our cells, tissues, organs, and systems. 

Even the father of medicine himself, Hippocrates said, “All parts of the body, if used in moderation and exercised in labors to which each is accustomed, become thereby healthy and well developed and age slowly; but if they are unused and left idle, they become liable to disease, defective in growth and age quickly.” 

Exercise, the why and the how. 

The lack of physical activity has been linked to over 40 conditions that negatively affect our body’s growth, development and aging from birth to old age. These conditions include:

1. Premature death,
2. Bone fractures,
3. Mental dysfunction,
4. Heart diseases,
5. Sexual dysfunctions,
6. High blood pressure,
7. Unhealthy immunity,
8. Metabolic diseases,
9. Polycystic ovary syndrome,
10. Type 2 Diabetes, and many more. 

Depending on our age, there are guidelines on the amount and frequency of exercise. 

Adults aged 19 to 64 years old are recommended to do strengthening exercises that target muscle groups, do these moderately intense exercises at least 150 minutes or vigorous ones at least 75 minutes which is spread within the week. You need to talk to your physician if you have medical conditions or disabilities that require some adjustments to your physical activity. 

What does science say about the best time to exercise? 

With these said, the next important question is whether the time you do your exercise matters. It is wonderful how our knowledge about exercise has evolved and grown over the years through research studies. 

Exercising in the morning

Studies about the effects of exercising in the morning show some benefits. Those who exercised in the morning reported: 

• Decreases feelings of sleepiness in the morning; 
• Easier formation of an exercise habit;
• Decreased cravings and appetite on days they exercise, leading to decreased caloric intake. 

Meanwhile, working out in the morning also has some cons. 

• Getting less sleep because one has to wake up extra early, leading to increased stress hormones. 
• Lack of sleep is related to longer recovery time after exercise. 
• Skipping breakfast before exercising is linked to feeling less energetic and less focused and coordinated. 

Exercising late in the day or  in the evening 

Just this 2024, researchers in Australia published a report that says those who exercised in the evening had the lowest risk in developing heart diseases and in dying that those research participants who exercised early in the day. 

Also, the Department of Exercise Science at the University of South Carolina said that for exercises that require a lot of strength and explosiveness, the best time our body reaches peak performance is between 1 to 6pm. 

Although more data needs to be collected in order to create a strong link, there seems to be better outcomes for going to the gym late in the day. 

On the other hand, a review of 26 articles about training at a specific time for its benefits says that there is a more important factor in getting the most of our exercises. According to this systematic review,  our exercise consistency is more important. 

Exercising is a habit that pays well when it becomes part of our lifestyle. Just even becoming 1% better at the quality and frequency of your exercise can make a difference in your quality of life. 

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