Better for You?

When it comes to exercise, we often focus on what kind, how long, or how hard we should work out. But have you ever thought about when to exercise? New research suggests that the time of day you work out—morning or afternoon—might affect how your body responds to physical activity. Even more interesting, your natural body clock, or chronotype, could influence your performance.

Let’s break it down.

What Is a Chronotype?

Your chronotype is your internal timing system—basically, whether you feel more alert in the morning, evening, or somewhere in between.

• Morning types (M-types) feel best early in the day.
• Evening types (E-types) perform better later in the day.
• Neither types (N-types) fall somewhere in the middle.

Knowing your chronotype can help you choose the time of day when your body is naturally primed to move, focus, and perform.

How Your Body Responds to Exercise Timing

The study found that while heart rate and effort levels during workouts remained similar across times of day, the body responded differently depending on when the exercise happened. Some internal markers of exertion and recovery shifted based on whether workouts were done in the morning or afternoon.

This suggests that the same workout might feel or function differently depending on the time of day. Afternoon sessions may feel more manageable to some people, while others may feel sharper and more efficient during morning workouts.

Heart Rate and Chronotype

Another interesting finding: people who identify as evening types had higher heart rates during exercise, regardless of whether they worked out in the morning or afternoon. This could mean that workouts may feel more intense for evening types—especially if they exercise earlier than their natural rhythm prefers.

If you're not a morning person, you might find early workouts harder to get through—not because you're unfit, but because your body just isn't fully “awake” yet. That’s where listening to your body comes in.

So, When’s the Best Time to Work Out?

There’s no universal best time—the best time is the one you’ll stick with. Here are a few tips to find what works for you:

• If you naturally wake up early and feel energized, morning workouts may suit you.
• If your energy tends to rise later in the day, schedule your workouts in the afternoon or evening.
• Track how you feel during and after exercise at different times to find your personal rhythm.
• Don’t force a routine that feels off—go with what feels sustainable.

Key Takeaway: Timing Matters, But So Does Consistency

While your body may react differently to exercise depending on the time of day, what really matters is consistency. You’re more likely to build a habit and see results if you choose a time that fits your lifestyle and energy levels.

Also, remember that your ideal workout time may change with the seasons, your schedule, or your goals—and that’s okay. Be flexible and keep experimenting.

Final Thoughts

Understanding your chronotype and how your body responds to exercise at different times can help you make smarter, more enjoyable choices in your fitness routine. Whether you’re an early bird or a night owl, the key is finding a time that helps you feel strong, motivated, and ready to move.

Reference: https://journals.lww.com/nsca-jscr/abstract/9900/unlocking_the_body_s_clock__the_role_of_exercise.687.aspx