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The best time to work out: morning vs. evening

The best time to work out: morning vs. evening

Whether you’re an early bird who likes to get a workout done before the day begins or you prefer hitting the gym after work, you might be wondering: is there actually a best time to go to the gym?

Research shows there are benefits to both morning and evening workouts. But the best time to exercise ultimately comes down to when you can train consistently.

In this guide, we look at the benefits of morning vs. evening workouts, plus PureGym app data on when gyms are busiest and quietest, so you can find the best time for you.

Quick summary

  • The best time to work out is the time you can stick to consistently.
  • Morning workouts may make it easier to build a regular exercise habit.
  • Strength and power tend to peak later in the day, making afternoon and evening workouts a good choice for performance.
  • PureGym app data shows weekday evenings between 5 and 7pm are the busiest gym hours.
  • If you want a quieter workout, Sunday is the quietest day of the week, while 7 to 8 am and 9 – 11 pm are among the quietest times on weekdays.
  • If you have to train during peak hours, choosing less-popular equipment can help you get an effective workout without waiting around.

Is there a best time to work out?

The best time to work out is whenever you’re most likely to do it consistently. Research into morning vs. evening workouts is genuinely split, with advantages to exercising at both times of day.

There are two questions to consider: when does your body perform best, and when is it easiest for you to get a workout in?

Your strength and power may vary throughout the day, as well as how busy your gym is. PureGym app data shows significant differences in gym attendance depending on the time and day, so factoring in crowd levels can help you find a routine that works for you.

Pros & cons of morning workouts

Morning workout benefits

There are three main benefits to working out in the morning:

1. Maintaining consistency

Working out first thing means there are fewer opportunities for other commitments to get in the way, which can make it easier to stay consistent.

2. Building an exercise habit

One habit-formation study found that a daily exercise habit became automatic in an average of 106 days when performed in the morning, compared with 154 days in the evening.

3. Linked with health benefits

A 2023 study of around 5,200 people found that moderate-to-vigorous physical activity between 7 and 9 am was associated with a lower BMI.

However, mornings might not be the best for strength building

Strength and power output tend to peak in the late afternoon, roughly between 3 and 6 pm, when core body temperature is higher.

Pros & cons of evening workouts

Evening workout benefits

Here are three main benefits to working out in the evening:

1. Working out at night doesn’t have to hurt your sleep

Despite the common belief that working out at night will automatically interfere with sleep, research indicates that early-evening exercise does not disrupt sleep for most people.

2. Strength and power peak

Body temperature peaks in the late afternoon, and so do strength and power for most people.

3. Burn off mental tension and frustration

Working out at night gives you a physical outlet for the stresses and frustrations that have built up throughout the day, helping you switch your focus and let off some steam.

Linked to reducing blood pressure

Research suggests exercise later in the day can help lower blood pressure and reduce vascular resistance for up to 24 hours.

However, working out at night is a very popular time to hit the gym

Evenings are among the most popular times to work out, which can mean waiting for equipment. Evening sessions may also be easier to cancel after a long or tiring day.

When is the best time to go to the gym to avoid crowds?

PureGym app usage data shows that weekday evenings are the busiest time to train, while early mornings and later evenings tend to be quieter.

Most PureGym locations are open 24/7, so later windows like 9-11 pm can be a realistic option if you prefer training when the gym is quieter.

You can also check the PureGym app for live information on how busy your specific gym is before you head out.

What to do when you can only train at a busy time

If 6 pm is the only time you can make it to the gym, one option is to build your workout around less-popular equipment.

The key is to think about the movement or muscle group you planned to train and look for another way to target it.

How to pick the time that works best for you

Still deciding between a morning vs. evening workout? Think about your main goal and your schedule.

For strength and performance:

Late afternoon or early evening may give you an advantage, as strength and power tend to peak later in the day.

For general fitness and stress relief:

An evening workout can be a great way to move after a sedentary day and release some mental tension.

For weight-management goals:

Morning workouts may have a slight edge in some research, but your total activity, nutrition, and consistency matter much more.

For consistency and habit building:

Morning workouts may be easier to turn into a routine, particularly if your evenings tend to be unpredictable.

Whichever time you choose, try training at roughly the same time each day. Having a consistent routine makes it easier to keep showing up.

Frequently Asked Questions

What is the best time of day to work out?

The best time to work out is the time you can repeat consistently. Morning training may be easier to turn into a habit, while late afternoon is when strength and power tend to peak.

When is the gym least busy?

Sunday is the quietest day of the week according to PureGym app data, while December is the quietest month. On weekdays, quieter windows are roughly 7-8 am and 9-11 pm.

What is the busiest time at the gym?

Tuesday is the busiest day of the week according to PureGym app data, while February is the busiest month. Weekday evenings between 5-7 pm are the peak hours, and the second Tuesday in March is the busiest individual day of the year.

Is working out at night bad for your sleep?

Research suggests early-evening training can be done without disrupting sleep quality. If you find that high-intensity workouts late at night leave you feeling wired, schedule harder sessions earlier and keeping late-evening exercise to lighter cardio or mobility work.

Is it better to work out in the morning or evening for weight loss?

Some evidence points toward morning exercise, with a 2023 study of around 5,200 people finding activity between 7-9 am was associated with lower BMI. However, this is an association and overall activity, nutrition, and consistency matter more than workout timing.

What equipment is easiest to get on when the gym is busy?

The least-used equipment identified in a survey of PureGym gym managers includes Powerplates, recumbent bike, agility ladders, Bosu balls, and sit-up machines.
Download the PureGym app to check how busy your gym is before you head to your workout. See you in the gym!

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