Is It Better To Workout In The Morning Or Evening To Gain Muscle?

is it better to workout in the morning or evening to gain muscle

Without a doubt, workouts are the most effective routines to stay fit and promote a healthy lifestyle. 

Most times, there are debates about which time of the day people are supposed to work out, especially when the aim is to promote muscle building and/or weight loss.

Today, we’d be trying to help you work out at the best time to workout for weight loss and muscle gain.

So, if you’re curious what is the most convenient time of day to work out? Stick around, and you’ll find out. 

There is no one-size-fits-all answer to whether it is better to workout out in the morning or the evening. Both morning and evening workouts have their advantages and disadvantages. Ultimately, the most convenient time to work out is the best time for your schedule, allows you to exercise consistently, and feels most comfortable.

This article will discuss a suitable time to work out effectively without interfering with your daily routine.

Also, we’ll look at the pros and drawbacks of working out any time of the day.

When is the Most Suitable Time to Exercise?

The most suitable time to work out depends on your preferences and schedule. Some people prefer to work out in the morning to kick-start their metabolism and energize themselves for the day ahead. Others prefer to work out in the evening to unwind after a long day and release any pent-up stress or tension.

Research suggests that morning and evening workouts can benefit your health and fitness. Morning workouts help you feel more alert and productive throughout the day. In contrast, evening workouts may help you sleep more deeply and improve your body’s ability to recover from exercise. 

Ultimately, the most critical thing is to find a time of day that works for you and stick with it consistently. Whether you prefer to work out in the morning, evening, or any time in between, the key is to make exercise a regular part of your routine.

Pros and Cons of Morning and Evening Workouts

Exercise at any time of the day is a healthy routine. Working out can have its downsides and purposes, whether it’s morning or evening. However, there are several benefits to working out in the morning, including the following:

Enhanced Energy and Productivity

Morning exercise boosts energy levels and productivity throughout the day. Exercise releases endorphins, which can help improve mood and mental clarity, making it easier to focus and be productive at work or school.


Working out in the morning can help establish a consistent routine, making it easier to stick to an exercise program. Morning exercise can also help avoid schedule conflicts and other distractions that may arise later in the day.

Sleep Improvement

Regular morning exercise can help regulate circadian rhythms, improving sleep quality and duration. Exercise can also help reduce stress and anxiety, which can interfere with sleep.

Increase Metabolism

Morning exercise can help kick-start metabolism, leading to increased calorie burn throughout the day. Additionally, exercising on an empty stomach can help burn more fat and lead to more significant weight loss benefits.

Better Mood

Exercise has been shown to improve mood and reduce symptoms of depression and anxiety. In addition, morning exercise can help set a positive tone for the day and improve overall mental health and well-being.

High Consistency

Consistency is vital in exercise; morning workouts can help establish a consistent routine. This can help make exercise a habit and ensure that it becomes a regular part of your daily routine.

Increase in Time Management

Morning exercise can free up time for other activities or responsibilities later in the day. This can help reduce stress and improve overall time management skills.

Overall, there are several benefits to working out in the morning, including increased energy, productivity, and mood, better sleep quality, and improved metabolism.

However, finding a time that works best for your schedule and lifestyle is essential, as consistency is crucial in achieving fitness goals. While morning workouts can have many benefits, there are also some potential drawbacks to consider:

Waking up Early 

Morning workouts require waking up earlier than usual, which can be challenging for some people, especially those who are not morning people. In addition, motivating yourself to get out of bed and start exercising can also be challenging.

Muscle Stiffness

Morning workouts can lead to muscle stiffness significantly if you have not warmed up correctly or tend to be stiffer in the morning. If you’re not careful, this can lead to an increased risk of injury.

Digestion Problems

Some people may experience digestive issues if they exercise too soon after breakfast, which can be uncomfortable or dangerous. Therefore, waiting an hour after eating is essential before starting exercise.

Lower Performance During the Day

Some people may perform better in the morning than later in the day. This is because the body’s internal clock is still adjusting to the day, and muscles may not be fully warmed up.

Sleep Disruption

For some people, morning exercise may disrupt sleep patterns, leading to difficulty falling asleep or staying asleep at night, and it can be particularly problematic if you need more sleep.

It’s essential to consider both the benefits and drawbacks of morning workouts when deciding whether or not to make them a part of your routine. 

Ultimately, the best time to exercise is the time that works best for your schedule and lifestyle, allowing you to exercise consistently. Meanwhile, evening workouts have several benefits, including:

Increased Muscle Performance

Many studies have found that muscle performance and strength are higher in the late afternoon and evening. This can make performing at your best during an evening workout easier.

Reduced Risk of Injury

Warming up and stretching throughout the day can help prepare your body for an evening workout, reducing the risk of injury. Additionally, muscles are often more pliable and flexible later in the day, reducing the risk of injury.

Stress Relief

Evening workouts can help relieve stress and tension accumulated throughout the day. Exercise releases endorphins, which can help improve mood and reduce anxiety and depression symptoms.

Improved Sleep Quality

Some people find that evening workouts help them fall asleep more quickly and sleep more deeply. This may be due to the release of endorphins and the body’s natural cooling process after exercise, which can promote relaxation.

More Time to Warm-Up

An evening workout gives you more time to warm up and prepare your body for exercise, which can be especially beneficial if you feel stiff or sluggish in the morning.

Greater Flexibility

Evening workouts can offer more flexibility in terms of scheduling. For example, you may have more time available in the evenings, and you can also adjust your workout time to fit your schedule and preferences.

Better Eating Habits

Evening workouts can help promote healthier eating habits. After a workout, you may be more inclined to eat a healthy meal or snack, supporting your fitness goals.

Better Performance

As your body’s internal clock shifts throughout the day, your body temperature increases, and your heart rate and blood pressure tend to be lower in the evening. This can help you perform at your best during an evening workout.

Social Support

Evening workouts offer more social support and motivation opportunities, as many gyms and fitness classes are shown in the evenings. In addition, exercising with others can provide accountability and support, helping you stay on track with your fitness goals.

Overall, evening workouts can provide many benefits, including increased muscle performance, reduced risk of injury, stress relief, improved sleep quality, and greater flexibility. 

However, there are some pros of evening workouts, including 

  • Increased muscle performance, 
  • Reduced risk of injury,
  •  Stress relief, 
  • Improved sleep quality, 
  • More time to warm up, 
  • Greater flexibility, 
  • Better performance, 
  • Social support, 
  • and the opportunity to develop healthier eating habits. 

Additionally, evening workouts may be more convenient for those with more free time or who prefer to exercise after work or school. 

Nonetheless, the best time to work out is the time that fits your schedule and allows you to exercise consistently. Regular physical activity is crucial for maintaining overall health and well-being, whether you exercise in the morning, afternoon, or evening.

Which is More Effective For Weight Loss?

Morning exercise may be more effective for weight loss than afternoon or evening because morning exercise can help boost metabolism and energy levels throughout the day. Additionally, morning exercise can help create a habit that sets the tone for the rest of the day. This will make it more likely for people to make healthier choices throughout the day.

The most effective time of day for exercise to aid in weight loss largely depends on personal preference and schedule. However, several factors can help determine the ideal time to exercise for maximum weight loss benefits.

Being Consistent

The most crucial factor in weight loss is consistency. Exercising regularly and consistently to see results, regardless of the time of day, is essential. Please choose a time that works for your schedule and stick to it consistently. 

Exercise Routine

The type of exercise you choose can also affect weight loss. For example, high-intensity interval training (HIIT) and resistance training are practical for weight loss. These types of exercise can help build muscle and boost metabolism, leading to increased calorie burn throughout the day.

Meal Timing

When you eat before and after exercise can also impact weight loss. Some studies suggest that exercising on an empty stomach can help burn more fat, while others show that eating before a workout can help improve performance and endurance. In addition, eating a protein-rich meal after exercise can help promote muscle growth and recovery.


Getting enough sleep is essential for weight loss. Lack of sleep can increase hunger and cravings, making it harder to stick to a healthy diet. Additionally, sleep deprivation can negatively impact metabolism and energy levels, making exercise less effective for weight loss.

Ultimately, the best time to exercise for weight loss is the time that works for your schedule and allows you to exercise consistently. However, some tips can help maximize the effectiveness of your workouts:

  • First, aim for at least 30 minutes of exercise daily, five days a week.
  • Incorporate both cardiovascular exercise and strength training into your routine.
  • Exercise on an empty stomach or after eating a small, protein-rich snack.
  • Get enough sleep to support weight loss efforts.
  • Finally, listen to your body and adjust your exercise routine to avoid overexertion or injury.

It’s essential to remember that exercise alone is not enough for weight loss. A healthy, balanced diet is also crucial for achieving and maintaining a healthy weight. Therefore, incorporating regular exercise and a healthy diet into your lifestyle can help promote weight loss and improve overall health and wellness.

How Does Exercise Influence Sleep?

Exercise can have a significant impact on sleep quality and duration. Numerous studies have shown that regular exercise can help people fall asleep faster, sleep more deeply, and wake up feeling more rested and refreshed. Here are some ways in which exercise influences sleep:

Increases REM Sleep

Regular exercise can increase the amount of time spent in the deep, restorative stage of sleep known as REM (Rapid Eye Movement) sleep. This type of sleep is essential for cognitive function, memory consolidation, and emotional regulation.

Reduces Stress

Exercise can help reduce stress levels, which can have a significant impact on sleep quality. By reducing stress, exercise can help people fall asleep faster and stay asleep longer.

Regulates Body Temperature

Exercise can increase body temperature, which can help promote sleepiness. As the body cools down after training, it signals to the brain that it’s time to sleep.

Releases Endorphins

Exercise releases endorphins, which are natural painkillers and mood boosters which can help reduce anxiety and depression, which are often linked to poor sleep quality.

Improves Sleep Disorders

Exercise effectively treats sleep disorders such as insomnia, sleep apnea, and restless leg syndrome. In addition, it can help regulate circadian rhythms and improve overall sleep quality.

Enhances Sleep Efficiency

Exercise can help improve sleep efficiency, which is the amount of time spent asleep compared to the time spent in bed can lead to a more restful and restorative sleep.

It’s important to note that the timing and intensity of exercise can also affect sleep. For example, high-intensity practice close to bedtime may make it harder to fall asleep, while moderate-intensity exercise earlier in the day can help promote sleep. It’s also important to listen to your body and avoid overexertion, leading to physical exhaustion and disrupted sleep patterns.

Does Working Out Before Bed Make it Harder to Sleep?

Some controversies about whether working out before bed can make sleeping difficult. Some studies suggest that intense exercise before bed can increase adrenaline levels and other hormones, making it difficult to fall asleep—additionally, the body’s core temperature increases after exercise, which can interfere with sleep.

However, other studies suggest that moderate exercise before bed may improve sleep quality because exercise can help reduce stress and anxiety, common causes of sleep disturbances. Additionally, exercise can promote relaxation and a sense of calm, which can help prepare the body for sleep.

Ultimately, the effects of exercise on sleep may depend on individual factors, such as the intensity and duration of the workout, as well as personal preferences and habits. For example, exercising earlier in the day may be advisable if working out before bed disrupts your sleep.

You can also experiment with different types of exercise to find what works best for you. But keep in mind that the intensive the workout, the harder it is to fall asleep right after.

Maintaining a consistent sleep routine, including a regular bedtime and wake-up time, is also helpful in promoting healthy sleep habits.

So, Is It Better To Workout In The Morning Or Evening To Gain Muscle?

From all indications, timing is everything and if your major aim is to build muscles then evening workouts would be best. This is because asides your body’s metabolism already up and running, your muscles are gradually gaining strength throughout the day and can be pushed to limit via exercises at night.

There are reports that evening workout promote strength gains due to the body’s muscles reaching peak strength at evenings rather than morning when it’s weakest.

To stay on top of your game working out, you might need to introduce sports supplements and pre-workouts into your fitness regimen.


In conclusion, the most appropriate exercise time depends on your choices and lifestyle. 

Morning exercise can help boost energy levels for the day, while evening exercise can help relieve stress and improve sleep quality.

However, consistency and dedication to a regular exercise routine are more relevant than the specified time of day you choose to work out.


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