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Morning vs. Evening Exercise: Which is the Best Time for Strength Training and Cardio?

The question of the best time of day for exercise is an area of ongoing research, and the optimal time can vary based on individual factors such as lifestyle, preference, and specific health goals. While some studies have investigated the effects of exercise timing, it's important to note that individual responses can vary, and there isn't a one-size-fits-all answer. Here's a summary of some scientific findings:

Cardiovascular Training:

Morning Cardio:

  • Some research suggests that engaging in cardiovascular exercise in the morning, especially before breakfast (fasted cardio), may enhance fat oxidation and improve insulin sensitivity. For example, a small study published in the Journal of Physiology in 2010 found that individuals who performed aerobic exercise before breakfast burned more fat.

Afternoon/Evening Cardio:

  • Body temperature and muscle function tend to peak in the afternoon and evening, which might result in better exercise performance. This could be advantageous for high-intensity workouts.

Strength Training:

Morning Strength Training:

  • Testosterone levels, which play a role in muscle growth, tend to be higher in the morning. Some studies have suggested that strength and muscle mass gains might be slightly greater when resistance training is performed in the morning.

Afternoon/Evening Strength Training:

  • Muscle strength and function generally peak in the afternoon and evening, which could enhance performance and reduce the risk of injury during resistance training.


Consistency and Personal Preference:

  • Consistency is a crucial factor. The best time to exercise is the time that fits into an individual's schedule and allows for consistent participation. Personal preference and adherence to the routine are essential for long-term success.

Individual Variability:

  • The optimal time for exercise can vary among individuals. Some people may feel more energised and perform better in the morning, while others may prefer afternoon or evening workouts.


  • Consider specific fitness goals. For example, if weight loss is a primary goal, factors like fasted cardio in the morning might be considered. However, overall daily energy expenditure and dietary habits are likely more critical factors for weight loss than the specific time of day.

It's important to emphasise that the differences observed in these studies are often modest, and the most significant factor is consistent participation in regular physical activity. Additionally, individual responses can vary, and factors such as sleep, nutrition, and overall lifestyle play crucial roles in determining the effectiveness of an exercise routine. Always consult with healthcare or fitness professionals for personalised advice based on your specific health conditions and goals.


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