Which is better – morning or evening workouts? I'm a health journalist who tried both – here's what I discovered

Ready for my 6:05 am workout class

It’s a debate that’s been raging in the fitness world for decades: is it better to workout in the morning or the evening? 

Early birds will tell you there’s nothing like working up a sweat as the sun rises and before they sit at a desk for eight hours.  

But night owls will rave about how working out after dark helps them release the stress of the day. 

Both groups can cherry pick scientific studies to back up their claims.

A 2024 study in Australia showed people who exercise at night have a lower risk of developing heart disease and dying than those who exercise in the morning.

Whereas a 2021 study concluded morning exercise was better for weight loss – because you move more.

Personally, I’ve always been a morning exerciser so I don’t dread doing it after a long work day. 

But I was curious to see if I could switch up my routine and get myself out of a workout slump, having slacked off for the previous month. 

I also figured I should participate in some kind of physical activity ahead of a vacation to Italy that would include a lot of carbs and gelato. 

I took a 6:30 pm class after work at the SLT fitness studio in downtown New York City, which offers a mixture of Pilates, cardio and strength training

So, I set out on a two-week experiment. For one week I would work out at night and for another I would stick to my usual AM routine. 

Here’s how it went.

OFF TO A ROCKY START

The first Monday I was set to begin my after-work fitness routine, I genuinely forgot to exercise when I got home because I’m so used to getting my workouts over with in the morning. 

I realized this while on a post-dinner walk with my dog, so I decided this would be my workout and we walked 1.5 miles together. 

I felt guilty for skipping out, but my dog enjoyed the extra-long stroll. 

The next day I was determined to actually work out, so I went for a (very slow) jog. 

Running isn’t one of my favorite exercises but the weather was nice and I went out for two miles along the Hudson River. 

It was nice to run along with the sunset, but I was very tired and couldn’t help but think that impacted how effective my jog was – especially given it took me about two extra minutes per mile than my usual nine-minute split. 

I also was extra hungry by the time dinner rolled around. I hadn’t eaten since 1 pm and expended energy and calories during my run. 

This meant I definitely overate. What was supposed to be a dinner of just chickpeas and vegetables turned out to also include popcorn, hummus and sour cream and onion crackers.

Additionally, at 8:30 pm, this was 90 minutes later than my usual dinnertime and too close to my 9:30 pm bedtime to properly digest. 

LIFE GETS IN THE WAY  

On the first night of my evening fitness routine, I forgot to work out so I took a long walk with my dog

On Wednesday, I had a 6:30 pm doctor’s appointment and by the time I got home 90 minutes later, I surrendered to the fact that a workout was not in the cards. 

Skipping the workout made me feel guilty but it also made me realize that working out in the evening created too many opportunities for my fitness routine to clash with my schedule, making it easier to excuse not working out. 

To get myself motivated for a PM workout the next night, I signed up for SLT, a boutique fitness class that’s a mixture of Pilates, cardio and strength training. 

I was looking forward to it all day, but by the time it rolled around at 6:30, I was tired and hungry. 

The workout kicked my butt and thank goodness for my high-energy trainer, Amy, who helped me master more advanced moves. 

After class, Amy told me she personally is a fan of evening workouts because she ‘need[s] my mornings to be a bit slower.’ 

But Zoe, another instructor at SLT, told me some people find it more difficult to work out at night because they’re in the mindset of ‘it’s time to go home,’ whereas in the morning, they’re ready to get up and get out of the house, so it may seem easier to get it over with. 

Cardiologist Dr Erik Van Iterson told Cleveland Clinic working out at night could interfere with your ability to fall asleep and suggested working out at least an hour before you plan to go to bed. 

While I loved the workout while I was in it, I knew I still had a 35 minute commute home and then had to make dinner. 

HANGRY ALEXA HAS ENTERED THE CHAT 

When I strolled in the door a little after 8pm, my husband immediately noticed how irritable I was because I hadn’t eaten since lunch and all I wanted to do was go to bed. 

He was in the midst of cooking dinner and I kept asking how much longer until it was ready. He told me ‘hangry Alexa’ needed to ‘chill out’ and for the sake of our marriage suggested I no longer work out at night. 

Monday and Tuesday of my morning workout week included two in-home Peloton barre classes

As the end of my after-work exercising came to a close on Friday, I was so sore from the previous night’s class that I could only muster the energy for a low-impact, 20 minute digital Peloton yoga class in my living room and a quick stretching session before I called it a night. 

I rested over the weekend and was excited to get back to my usual early-morning routine. 

Despite my personal distaste for a PM fitness routine, people may reap benefits from it as evening workouts have been associated with increased flexibility and improved aerobic performance and strength. 

SWEATING BEFORE THE SUNRISE 

Bright and early Monday morning I was up and took a digital Peloton barre class in my apartment. I had no problem rolling out of bed at 6 am and onto my workout mat for 30 minutes. 

The same went for Tuesday. One reason I wake up so early is to give myself plenty of time in the mornings. So, after my workouts I’m able to make a protein shake, shower, get dressed, eat breakfast and drink coffee. 

And the benefits of AM workouts extend beyond just my routine.

Working out in the morning has been associated with lower blood pressure, better sleep and greater weight loss because morning exercise improves fat burning and appetite suppression – though I refuse to be beholden to a number on a scale and don’t regularly weigh myself. 

I love the morning time to myself and find it really centers me before taking on the day.  

On Wednesday, I headed to Club Pilates for a 6 am class. Thankfully the studio is next to my apartment so the commute wasn’t bad but it was a little jarring to step outside while it was still dark out. 

I strolled across the street from my apartment for a 6 am Pilates class

On Friday, I went to another before-sunset workout class, this time at [solidcore], also across the street from my apartment

However, I loved the communal mentality that everyone in the class had. No one wanted to be up at the crack of dawn, but we were committed and felt camaraderie at making a hard choice before the rest of the city was even awake. 

It’s also nice when you get to know your ‘6 am crew’ and look forward to seeing workout buddies, which helps motivate me to get out of bed.  

My building has a great gym, so on Thursday I took advantage of it and did a 30-minute HiiT workout at 6:30 am. I loved working up a sweat and feeling extra productive while everyone else was just rolling out of bed. 

And even though it was a tough workout, I didn’t feel tired – I actually had more energy.  

Friday was another 6 am class, this time at [solidcore], a Pilates-type workout class. 

The energetic music, packed class and my instructor, Geena, really got me going. As hard as the workout is, I felt really proud of myself for doing something so rigorous before the sun was out.

My 5:30 am workout meant I had the gym to myself

Geena told me she prefers exercising in the morning because working out helps wake her mind and body up, so if she does it too late in the day, she finds it hard to fall asleep – and I agreed. 

As my two-week experiment came to a close with the last hamstring stretch in my [solidcore] class, I reflected back on my experiment. 

I find that when I work out in the mornings, I’m in a better mood the rest of the day thanks to the rush of endorphins – the happy hormones produced by exercise. 

I also tend to make healthier decisions. I just worked my butt off for an hour, why ruin it with greasy pizza for lunch?

But the week I worked out at night, I found myself saying ‘Well, I’m working out tonight, so I’ll just burn off these French fries later.’

And while my dog may have enjoyed our walk workout, my husband definitely did not enjoy my sour mood.  

Combine that with my lack of motivation, conflicts with after-work plans and workout amnesia, it’s safe to say I’ll continue setting my alarm for early-morning exercise.