The majority of people believe that the best time for exercise is whenever it’s feasible.

Maybe it’s before or after work. If the gym provides free childcare, you might consider it. It’s possible that our favorite instructor teaches our favorite class.

This is why it’s called “routine.” It’s hard to imagine changing something that produces the same results.

What if results are not the same?

A new study conducted by the Skidmore College Research Team suggests that they might not be. The results of a 12-week program that included morning and evening exercise showed different outcomes.

Women who exercise mornings lose more weight than women who train evenings. The upper body also gains more power and strength. Men experienced the same performance improvements regardless of their exercise schedule. Exercise in the evening was associated with a significant reduction in blood pressure.

This study is a part of an expanding body that shows different outcomes at different times and for different populations. When done correctly, it can have a major impact. It’s not just about weight loss and strength. We also refer to heart health, mood, and sleep quality.

An Accidental Discovery

Skidmore’s original goal was to test out a new fitness programme with young-mid-aged, healthy adults.

The program includes four exercises per week. Each exercise focuses on endurance, strength, flexibility, high intensity intervals and endurance at a steady pace.

The group was so big that 20 men and 27 women completed the three-month program. The group was so large that they had to separate them into morning and evening workout groups.

Paul Arciero PhD is the lead author. He said that the researchers did not see the difference between morning and evening exercises until they looked at their results.

Arciero stresses that all participants become leaner, stronger and more powerful. Women who exercised earlier in the day saw a greater reduction in body fat percentage and body fat than women who exercised later in the day. Women in the evening group showed greater gains in power, strength and endurance than those who exercised earlier.

The evening group had greater improvements in their blood pressure, cholesterol and amount of fat used as fuel as well as less fatigue.

Effective results from Strategic Timing

The findings of this study are consistent with previous research. A study from 2021 showed that you can exert the most effort, and display strength and power, in late afternoon. It is around this time that your body’s core temperature is highest.

You will be more effective in the morning, however, if your activity relies on coordination and skills or strategic decision-making.

Both men and women can benefit from these findings.

Exercise timing, despite its performance benefits, may be beneficial to men with diabetes type II or those at high health risk.

In a 2020 study, men who exercised from 3 to 6 p.m. saw dramatic improvements in their blood sugar management and insulin sensitivity, compared with those who exercised at 8-10 a.m.

The 12-week program resulted in a greater loss of fat, even though the exercises were the same.

Train Consistently. Sleep Well

According to Jennifer Heisz, a McMaster University Neuroscientist and author of Move The Body Heal Your Mind: Overcome Depression and Anxiety, and Improve Focus and Creativity, Sleep and Focus, exercise can have an impact on sleep quality.

Exercise helps you sleep faster and deeper.

Second, “exercising every day at the same time helps regulate your circadian rhythms”. Exercise can be done in the morning or afternoon. If you can predict it, it will help you to fall asleep and wake up at the same times.

She believes that outdoor exercise is better. Physical activity and the sun, the strongest regulator of our circadian clocks, work together.

Third, exercising at specific times can help you adjust to jetlag or a shift change.

Heisz says that exercise at 7 a.m. or between 1 p.m. and 4 p.m. helps your circadian time ‘fall’ back. It is easier to wake up earlier. Exercise between 7-10 pm can help you train your body to wake up earlier.

All exercise is beneficial, but the right timing makes it even more effective

Arciero says, “The most convenient time to exercise is whenever it is convenient.” You have to choose the time that works for you.

He stresses that context is crucial.

The study found that exercising later in the day can help reduce your risk of cardiometabolic disease. Men are included in this.

If you focus on strengthening your upper body, training in the afternoon or evening will produce better results.

Skidmore’s study shows that women who exercise in the morning are more likely than others to lose weight.

If you’re still not sure, try sleeping on the issue, preferably right after an exercise.

This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of Youth Sports Training Tampa, one-on-one training, small group classes and specialized courses for a wide variety of athletics, sports training and body goals!