We’ve all wondered when to exercise—morning or evening? Recent studies bring science-backed insights that move this debate from opinion to evidence. Physical activity is crucial no matter the time. But according to new research, timing might influence your fitness goals, heart health, and overall longevity.
A 2024 study published in Diabetes Care explored how workout timing affects mortality and cardiovascular health among 30,000 adults with obesity.
Researchers from the University of Sydney tracked participants for nearly eight years using wearable devices that recorded when they exercised. They found that exercising between 6 p.m. and midnight—especially moderate to vigorous aerobic workouts—significantly reduced the risk of premature death.
Evening exercisers also showed lower rates of cardiovascular disease, regardless of whether they had type 2 diabetes.
EVENING WORKOUTS BOOST STRENGTH AND ENDURANCE IN WOMEN
A Frontiers in Physiology study found that evening workouts between 6:30 p.m. and 8:30 p.m. increase upper body strength and endurance in women.
The study also showed that morning exercise reduces abdominal fat, blood pressure, and improves lower body muscle power, offering unique benefits.
So while both morning and evening workouts help women, your fitness goals determine the better choice.
MEN MAY BENEFIT MORE FROM EVENING EXERCISE
For men, evening workouts show specific advantages too. They tend to lower systolic blood pressure and fatigue, and increase fat oxidation efficiency.
This suggests that men aiming for metabolic improvements or cardiovascular benefits might prefer exercising in the evening hours.
MORNING WORKOUTS MAY AID WEIGHT LOSS AND LOWER BMI
If you’re trying to lose weight, a morning workout between 7 a.m. and 9 a.m. could be the best strategy, according to a 2023 study.
The study examined over 5,200 adults and found that those who worked out in the morning had a lower Body Mass Index (BMI) than others. Interestingly, morning exercisers were also more likely to avoid alcohol and tobacco, ate fewer calories, and maintained consistent exercise routines.
CHOOSING THE RIGHT TIME: IT’S PERSONAL AND PURPOSEFUL
Despite all the data, there’s no universally perfect workout time. The best time to exercise depends on your goals, schedule, and lifestyle habits. If you’re looking to boost strength and cardiovascular health, evening workouts may work better. For fat loss and consistent routine, go for mornings.
The most important factor? Sticking to a time that fits into your life and helps you stay active consistently, day after day.
LET SCIENCE GUIDE, BUT CONSISTENCY RULES
Whether you rise early for a sunrise run or unwind with an evening gym session, what matters most is that you’re moving.
So, listen to your body, align your workouts with your health goals, and pick the time that you’ll actually stick to long-term.