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

Both morning and evening workouts provide meaningful health benefits, and neither is universally better than the other. The best option depends on your goals, lifestyle, and ability to stay consistent.

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Morning vs evening exercise at a glance

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What are the benefits of exercising in the evening?

Evening workouts can support sleep, appetite regulation, and exercise performance, making them an effective option for many people.

Some may worry that exercising late in the day could disrupt their sleep. However, research suggests the opposite: early evening training can be performed without negatively affecting sleep and may influence appetite-related hormones.

In one study, participants completed 30-minute high-intensity cycling workouts at different times of day. Researchers measured sleep quality and appetite-related hormones before and after training. Three key findings stood out:

• Evening workouts didn't disturb sleep, meaning training after work may not interfere with quality rest.
  

• Researchers observed lower levels of acylated ghrelin, a hormone that stimulates appetite, suggesting evening exercise may help reduce hunger after training.
  

• Energy and performance may feel higher in the evening, which could help members get more from a 6pm BODYATTACK™ or BODYPUMP™ class.

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Extra health benefits of evening training

Another Australian study examined exercise timing in relation to diet. Sedentary, overweight participants following a high-fat diet improved cardiovascular fitness regardless of when they exercised. However, those who trained later in the day experienced additional benefits, including:

• Lower cholesterol

• Better blood sugar control

• Improved cardiovascular health markers

It's important to note that both studies only involved men, so they don't provide a complete picture. More research involving women is needed to better understand how exercise timing affects different populations.

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Is it good to exercise as soon as you wake up?

For many people, exercising in the morning is an effective way to build consistency, increase alertness, and establish a long-term fitness habit.

While evening training offers clear advantages, teaching morning workouts shouldn't be underestimated.

• A 2025 study of college students found that working out before breakfast significantly increased fat burning, with elevated effects lasting up to four hours after exercise.
  

• Morning training can help reset circadian rhythms, promoting alertness during the day and supporting natural tiredness at night.
  

• Early exercise has also been linked to improved productivity, focus and decision-making throughout the day.

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Key benefits by time of day

Morning workouts

• Great for building consistency and routine

• Support fat metabolism when training before breakfast

• May help reinforce healthy circadian rhythms

Afternoon and evening workouts

• May support higher strength, power, and exercise performance

• Help regulate appetite

• Provide an effective outlet for stress relief after a long day

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What is the best time to exercise for muscle gain?

Research suggests strength and power performance often peak in the late afternoon and evening, which may help some people achieve higher training outputs. However, there is no clear evidence that training at a particular time of day leads to greater muscle growth.

The biggest drivers of muscle gain are progressive resistance training, sufficient protein intake, recovery, and consistency. If you can train harder and more regularly in the morning, for example, in a workout like LES MILLS STRENGTH DEVELOPMENT™ or BODYPUMP HEAVY™, morning workouts can be just as effective as evening sessions.

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Can evening exercise affect sleep?

Despite popular perception, for most people, evening exercise does not appear to disrupt sleep. In fact, research suggests that early evening high-intensity exercise such as LES MILLS GRIT™ or BODYATTACK can be performed without negatively affecting sleep quality or duration.

A study comparing morning, afternoon, and early evening workouts found no differences in total sleep time after exercise.  

This suggests participants attending evening classes can feel confident that exercising later in the day is unlikely to compromise their sleep.

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Should I exercise as soon as I wake up?

Morning exercise can be an effective option for people who enjoy training early and want to build a consistent routine. Research suggests that exercising before breakfast may increase fat oxidation during exercise and the hours following training.

However, morning workouts are not automatically better for everyone. Some people perform better later in the day, so the best time to exercise is the time that allows you to train consistently and enjoy the process.

How to choose the best time to exercise for your body

Bryce Hastings, Les Mills Head of Research, says that the most fundamental thing about choosing a workout time is to choose what feels best for you.

"By scheduling exercise for the time that works best for you, you're more likely to enjoy it. When you enjoy exercise, you stick with it, and that's where habits are born. Once exercise becomes a habit, the results really kick in."

“Sure, there’s a chance your body will burn calories differently at different times of the day, but these differences will be minimal compared to the benefit of exercising regularly. How much you benefit from exercise is closely linked to the amount of consistent physical activity you do,” he adds.

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Consistency beats timing

For most people, there is no single best time of day to exercise. Morning workouts may help create a consistent routine, while evening workouts can offer benefits for performance, recovery, and stress management. The most effective approach is choosing a workout time that fits your lifestyle and sticking with it.

Hastings suggests trying the same workout at different times of the day. Take note of how you feel while you’re exercising and what works best with your schedule.

If you're able to mix things up, you'll put yourself in the best position to experience the benefits of both. If you can't, you'll still be setting yourself for success by staying active regularly.

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Want to learn how to become an early morning exerciser?
Or keen to become a workout night owl?

Researchers have spent well over a year examining the science of habit formation and how to shape a workout routine with stickability. They found that strong preparation actions are key. Find out how to make these findings work for you.

Access habit-building tools using the LES MILLS+ app.

FAQs: Best time of day to exercise

Is morning or evening exercise better?

Neither is universally better. Morning exercise can help build routine and consistency, while evening workouts may support stronger performance, appetite regulation, and stress relief. The best time to exercise is the time you can stick with regularly.

Does exercising at night affect sleep?

For most people, exercising in the early evening does not appear to disrupt sleep. Research suggests evening workouts can be performed without reducing total sleep time, although very intense exercise right before bed may not suit everyone.

Is it good to exercise as soon as you wake up?

Yes, exercising soon after waking can be a good option if it feels comfortable and helps you build a routine. Morning exercise may support alertness, focus, and circadian rhythm, especially when done consistently.

What is the best time to exercise for muscle gain?

Late afternoon or evening workouts may allow some people to train with higher strength and power, but there is no clear evidence that one time of day is best for muscle growth. Muscle gain depends most on progressive training, protein intake, recovery, and consistency.

Should I work out before or after breakfast?

Working out before breakfast may increase fat burning during and after exercise, but it is not essential. If exercising fasted makes you feel light-headed or low on energy, eating something beforehand may help you train better.

Why do I feel stronger in the evening?

Many people feel stronger later in the day because body temperature, alertness, coordination, and energy availability can be higher in the afternoon or evening. This may make evening workouts feel easier or more powerful.

How do I choose the best workout time for me?

Choose the time that fits your lifestyle, energy levels, and schedule. Try training at different times of day and notice when you feel strongest, most motivated, and most likely to keep going. Consistency matters more than the clock.

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