Morning Workouts vs Evening Workouts: What Gets The Best Results?

It’s a hotly contested debate that’s up there with ''which is the best Paddle Pop flavour?" (it’s Rainbow, btw). Is it better to work out first thing in the morning or in the evening after work?

Look, we’re going to be straight with you. It ultimately comes down to personal preferences, as there are some pros and cons for both, but if you’re currently agonising between exercising with the sparrows or doing it later in the day after you down tools, we're here to help you make the best choice for you! 

Working out in the morning has been linked to a better mood throughout the day, by lowering the levels of the stress hormone cortisol in your body. When you reduce your cortisol levels early in the day, you’re more likely to feel optimistic at work and less susceptible to productivity slumps. Of course, exercising in the morning isn’t the only thing you can do to help boost your mood — the Man Shake BOOST will rev up your energy throughout the day and help you smash your goals!

Exercising during the morning has also been linked to making healthier choices, according to experts. If you start the day feeling good after exercise, you are more likely to keep the good feelings going by seeking out more exercise and choosing healthier foods, like a Man Shake, throughout the day.

Likewise, morning exercise is believed to help people sleep better. Research indicates that people who exercise around 7am went to sleep earlier than people who exercise later in the day and were more likely to get deeper and more restful sleep. Remember, you should be aiming for at least seven hours of deep sleep per night.

There’s even a theory that claims morning exercise is linked to weight loss, with a 2019 study from the International Journal of Obesity indicating that people who exercised before noon lost more weight than those who exercised after 3pm — although the results of that study weren’t 100% conclusive.

It’s worth noting that working out in the morning isn’t without risk, though. Your body temperature is at its lowest before you wake up, and low body temperature causes decreased blood flow and energy. Decreased blood flow causes muscle stiffness and increases your injury risk, meaning that unless you stretch properly, you may be more susceptible to sprains and strains in the morning.

Also, you’re likely to be fatigued in the morning as you’re still in the process of waking up. To ensure that you have adequate energy during a morning workout, experts advise that you eat a protein-rich snack (perhaps a Man Bar) before turning in for the night and then munch on a banana in the morning.

Muscle strength is typically at its best in the afternoon and evening, a 2021 study revealed. Using that logic, working out later in the day could help you make better gains in terms of muscle strength and endurance when compared to working out in the morning.

Working out has also been shown to help people wind down after a trying day at the office. Physical activity releases endorphins which are great stress relievers after a whole day of dealing with difficult people.

People are generally more available after work, too. This means that you should be more able to find workout partners during an evening sesh. Workout partners are highly effective ways to keep you exercising as they hold you accountable.

Likewise, your body temperature and muscles are at their warmest during the evening, which improves your flexibility and reduces your chances of sustaining a sprain or strain. 

As it turns out, doing high-intensity workouts can negatively affect your chances of a good night’s shut-eye. If you work out too close to bedtime, you’ll increase the amount of energy in your body and ultimately struggle to snooze.

Working out in the evening can also limit the number of activities you can do. While a lot of gyms are open after hours, many of the group workout classes and activities are confined to working hours.

Additionally, it’s more difficult to maintain a consistent workout schedule during the evening, as people generally socialise after work, and you may be pulled in multiple directions by the lure of hanging out with mates, over the desire to do some exercise. 

As we said at the start, while there are pros and cons on both sides of the debate, whether you work out in the morning or evening should come down to what works best for you. One thing we will recommend is that you should create a workout routine that aims to help you build consistent habits. Tips for building consistent habits include doing exercise you enjoy, getting enough sleep and preparing for a workout the night before.