Morning vs Evening Workout | New Data Changes Things Up

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Referenced Research
www.ncbi.nlm.nih.gov/pmc/arti...
One of the ongoing debates in exercise programming is deciding the best time of the day to work out. Long held beliefs sway in favor of exercising in the evening. But does a NEW STUDY entail the same concept, or is a bit more complicated than that? Let's find out!
Picturefit on KZbin! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
0:00 Intro
0:44 Study Breakdown
2:22 Study Results
4:25 Key Takeaway

[@coolrockstar32]

I was an evening workout person for a lot of years, but lately I just think morning workout hits different. And I feel much more active throughout the day due to morning workouts.

[@ryn_2396]

Is still work out at night but I agree with the way morning workouts make your day feel so much better.

[@coolrockstar32]

@@ryn_2396 I'm an extremely lazy person in general. And the days I don't workout, I feel very sleepy and lazy throughout the day, at this point working out has become essential for me to stay active throughout 😭 Used to be an evening/night workout person long ago, enjoyed that too until it lasted

[@ryn_2396]

@@coolrockstar32 if I don't workout I'm a sloth that day lol

[@coolrockstar32]

@@ryn_2396 samee 😹

[@facuufernandezz5070]

@@coolrockstar32 you are lethargic. go on a run in the morning for 15/20 mins you gonna feel like a different person

[@medi_michi]

Short answer: The best time to workout is when you have time🤙

[@Rishab19-x1u]

I have time for both so now

[@rayr.1813]

Morning workouts are great because you get it over with and you have great energy and buzz throughout the day most of the time. Evening workouts are great because I often can workout longer cause I don't have to be at work and the pump and mind muscle connection for me after a full day of eating and hydrating is always better.

[@figa5567]

Morning workouts are great because I can dream about doing them while sleeping in bed. I have no idea how people have the motivation to wake up 1 hour earlier just to work out.

[@paulgoogol2652]

Also they are a nice warmup for the evening workouts.

[@beepx2]

Do evening workouts affect your sleep?

[@Fred-zt5ky]

@@figa5567 agreed. I did work out for a couple weeks in the morning out of obligation and I really HATED it. never again lol

[@aabahdjfisosososos]

@@beepx2 Yes

[@TungTran-pp3tx]

To me, it’s when you have the energy to push 100%

[@farhanbaig678]

Most relatable comment*

[@JP-js8jr]

So… in the middle of the day while being stuck at work?

[@farhanbaig678]

@@JP-js8jr let stuck at work be your strength 🤣, i feel you. Take a stimulant after work

[@JP-js8jr]

@@farhanbaig678 can‘t sleep then :/ going before work rn

[@MrCageCat]

In the evenings I have the energy, but sadly not the time always, while in the mornings I have the time, but not the energy always.

[@healthyhappyhero]

I always work out in the evening. The reason is because of the limited focus we all have during the day. For me personally it takes a lot of focus to do work on the computer, and to focus on my hobbies like music. I have less focus later in the day. Working out takes little to no focus as I’ve been working out over 15 years, I go on auto pilot and enjoy my workout. If I workout in the morning I start to lose focus on my work and hobbies by mid afternoon.

[@tumadrinaen5921]

Great point, i didnt think about it

[@watcher805]

Speak for yourself. Im an autistic athlete, my focus is never limited

[@Jesus_Christ_Is_King1]

@@watcher805 he said “me personally”

[@watcher805]

@@Jesus_Christ_Is_King1 damn, perhaps you're onto something. Y'all forgive me, please.

[@ghaeenussalam5484]

The perfect balance of scientific-ness and plain "plus minus equals" explanation. Amazing work

[@scene6289]

Always did hiit for 15 mins in the morning, it makes me feel alive throughout the day and even ends up helping my actual evening workout because I don't feel lethargic even if i didn't do much that day

[@richard1493]

By far, the best time to exercise is the time when you’ll actually exercise. Whether it’s the morning or evening that works best for you, what matters is getting out there and sweating at some point.

[@yuma420]

Sweet spot for me is between 12PM-2PM after trying many different times. After 7PM, my CNS is too shot for many of the compound lifts that I usually perform, and before 10AM, my CNS isn't quite warmed up yet. However, whatever works for you is best as long as you get it in.

[@littlejoelgriffo2]

Do you not have a job during the day?

[@yuma420]

@@littlejoelgriffo2 I most certainly do, but the nature of my work allows me great flexibility when it comes to how I schedule my time.

[@RPG7ssuck]

I don’t think that your central nervous system can be that “shot” through out a day, unless you have MS or something. I think you just get used to the time you workout at and your body warms up and hormones and shit start to release that make you feel more awake. Your CNS is fine

[@Lxndon11]

I'm a 5 pm guy

[@joehouston2833]

Lazy Peckerwood

[@stefangeibla3824]

Also depends a lot on ur job and daily routine. I have a physically demanding job and kids, after a heavy morning workout i have less power left for my daily workload and even less for playing with the kids afterwards. If i work out after a long day i might have a tiny bit less strength for my workout but get a strong energy boost since i am spending some time to care of my health (fitness) in the evening

[@axeldrane]

Here's a different take on about why morning workouts improved my gains in a significant way : there's simply less - and by that i mean MUCH less- people in the gym in the morning. After work, its always the rush hour to the gym. You literally would have to queue to use a bench press, or any other alternative....almost impossible to stick to a consistent training plan, even while trying to keep it flexible. As a result wouldn't train optimally or with the same motivation. In the morning, I have the whole sandbox mostly for myself and the early birds, so I can train however I want to consistently. Also I used to think evening workouts would allow me to blow off some steam for from the day = better workouts. Wrong. I was actually worn out from the day and wouldn't train as hard as when still fresh in the morning. All kindz o gainz since i switched from evening to morning. Just my 2 cents.

[@axeldrane]

@priestboy329 don't overthink the importance of the whole 'pre-workout meal' trend would be my advise. People work out fasted with no issue. I just drink a glass of water + eat a banana at 7, im in the gym at 7h30 and have zero feeling of discomfort/ digestion. Would I have performed better with some caffeine? Maybe, who knows...but it doesn't matter. I lift better and harder than when I was going in the evening -and that was a few hours after a solid lunch . You'd think i'd be better fueled for it then, but the morning routine I described now works a lot better. I'm not saying it will for everybody but it sure does in my case.

[@BADLEMONART]

second this. as a kind of anxious person, the morning crowd is very calm. many like myself are focused on training all we can before the day starts. evening is a different vibe & a lot more crowded. in my area high school friend groups going after school who are kind of treating it like a playground + don’t have great gym etiquette. definitely not the end of the world but can throw off the focus/rhythm

[@jad2290]

@@axeldrane You left out qn important detail, What do you do throughout the day? Are you a student? what major Are you a truck driver? An engineer? An tradesman? A programmer?

[@axeldrane]

@@jad2290 how would knowing that help..?

[@danieltran9634]

Completely agree. Because those also are the reasons I’ve been stick to morning workout for years.

[@Henriquealexps]

I love the enthusiasm in your voice! Thanks for the great video!

[@MATIvmr]

Midnight gym gang where you at?

[@tejas2459]

Meditation and yoga in the morning. Exercise and strength training in the evening.

[@mavcsku8016]

Thank you for another interesting topic, i really appreciate how simple to understand you make your videos (with scientific) background. Leaving a comment for the algorithm gains.

[@florisNix]

Hey i love your energy you can really hear the positivity from your voice happy you make new videos :)

[@Ignasimp]

I think it's very important for people who compete to be able to train in the same time of the day they usually compete. I remember how I used to train in the evenings with my team and then we would play our match in the mornings. My body was very different in both situations. I was far more used to training in the evening so my body would need a lot of time warming up the days we would have a match.

[@kingjimmycraftofcalderonia2017]

Personally, I normally do my exercise in the Evening (I normally start around 2-4 o’clock). I also tried exercising early morning (before I normally eat breakfast) and at late evening (round 7-8 pm), though these times were at home and more cardio based than in the gym. Based on experience, there was not really much of a difference. There are some slight difference, but not much noticeable. I normally work out around the time I mentioned first is because it is convenient for my schedule; and it is not really concrete, either. If I have to move my time in the gym earlier or later because of an event, I would do so. In the long run, it normally does not matter on when you do the workout, what matters is if you are actually pumping iron or not.

[@godofvolleyball]

You really helped me out with working out. Now I'm almost unrecognized in only two and a half years

[@gara8142]

Great video as per usual, keep them coming!

[@Grymyrk]

Absolutely morning always. Once lunch times comes all my motivation for exercise goes out the window. But straight after breakfast and a good warm up I have the best workouts.

[@vtheory7531]

I can definitely see the appeal of morning workouts, but other than on the weekends it just isn’t for me. I prefer evening workouts because: 1.The gym I go to gets busy 2hrs before work and straight after work (I go after dinner when it’s quieter) 2.I don’t like fasted workouts, I perform better when I’m fuelled 3.I don’t get up early enough to be able to catch an early morning workout (better get more sleep) 4.I like working out to destress after work, and it helps me wind down for the night 5.I like how I don’t have to dress up for work etc when I work out in the evening. Just go home, shower and sleep. Also don’t have to carry soaps/makeup etc to the gym and then to the office so commuting is easier

[@stephenlee7029]

Glad to see you back to making videos Picture Fit!

[@alias374]

The fact that only women seemed to show the differences makes me think it might be down to factors outside of the studies scope that couldn't be controlled. The female cycle jumps to mind, which is kind of hard to control in comparison to diet. But who knows, maybe it's something completely different.

[@stanthebamafan]

I’ve always favored exercising in the afternoon or evening because I have more energy and motivation. If you’re a morning person, that might be different for you. I still believe the most important thing is that you’re going to the gym consistently and training hard.

[@framework333]

Tren hard badbadger..Tren hard anavar give up :)

[@tomdrake3787]

I'm definitely an early workout type of guy. Less people at the gym and sets the tone for the rest of the day.

[@owenmetzger4905]

i always found that cardio went best in the morning and stength went best in the evening. pretty sure a lot of it was just how i feel mentally during dif times in the day tho

[@themagescorner]

I think it’s easy to figure out why evening workouts are better. Basically most people go through an entire day of meals before an evening workout, and also hydration, so that means your muscles are pretty much ready to do lots of strenuous work. I’ve found that workouts in the afternoon are also favorable. Morning workouts though, unless u have an amazing breakfast and wake up already feeling energetic (not me) often means u won’t be hitting the same weights you would in the evening. Might be good for losing fat, but not weightlifting I reckon.

[@dillonhemminger9922]

Definitely agree. Morning workouts can be fine for certain goals, but evening workouts overall seem better for and sort of heavy weights, like powerlifting goals

[@codiumyt]

Wake up at 5:30. Chug 500ml of water with 200mg caffeine. Drink a protein + oats shake and then head to the gym. Performance will be similar.

[@wkrx.5dlr]

Just chug water in the morning to hydrate, warm up a bit by walking in a circle for a few minutes and you're good to go. If you need to eat through the day to have strength you're weak. But maybe it's because I do bodyweight exercises like pushups.

[@nexus9876]

Ultimately, you should go when you feel most comfortable and what’s most convenient for you.

[@Alexor715]

*Say it. Say it!* "It depends" *Yesss*

[@willhelm4438]

Before even having watched this video, I'm going to go out on a limb and say the answer is: "it depends"

[@innocentrage1]

Was a morning guy for like a year, got up at 5am and got it done. The good thing was I never missed a day during it, the bad I was tired af at first. Then I got lazy and liked my sleep to much so now I do it after work. Wish I could get back to morning, it was nice to just get it done and not dread it after a long day of work

[@georgehernandez9282]

My life exactly

[@RickKiang]

I had the exact problem... too many stuff going on during the day, I prefer to get it done in the morning so I don't have to worry about it the whole day, but Im not as energetic as in the evening if I work out too early..

[@christiansmemefactory1513]

you might not actually like working out then if you dread it and feel like you "gotta get it out of the way".

[@wkrx.5dlr]

​@@christiansmemefactory1513Or it's just because you want to be free of any tasks to do in the evening after work.

[@Tarantulah]

I feel awful when working out in the morning, I used to do it anyway on Sundays because my gym closed early Sundays but now I''m at a 24/7 gym I can enjoy Sunday sessions!

[@Nhicki]

woah I just googled this like 2 days ago, you're always on top of it Picturefit!

[@jameshansen7108]

Fascinating study, loved the video. I think there (heavily emphasize) MIGHT be one confounding factor not addressed in that paper. The person's circadian rhythm, it is assumed to be the same, but it would be really interesting to do the same study again, but with the male and female groups separated by their own declaration of being 'night owls' or 'early birds'. I'm pretty sure there is a genetic term for this, I just can't remember what it is. (If anyone is interested, a proposed simple study could be as follows): - People will be on similar diet for entire duration, perhaps a month? - People will declare at the beginning and the data be separated into 'early birds' and 'night owls' along with male and female. - One arm and one leg will be tested in the morning, and the other arm and leg in the evening. For the sake of simplicity, and being an early study, let's just say it is strength only. Perhaps single arm bicep curl, and a tricep exercise, for legs: maybe hamstring curl, and leg/quad curl machine (sorry, forgot its name!). - Measure change in strength of each and see if there's a difference after the month and patients have recovered with measurements being done at the expected time of training for the limb. - Possible confounding factors could be: Age, and BF% (not sure how though?), rest (sleep in particular), I'm not sure if rest in the day + sleep at night has more of a recovery effect than just sleep at night... maybe?, job type (sedentary vs. active, active jobs may unintentionally have active recovery and give better results??), probably others too, but can't think what they are at the top of my head. - Dataset would probably look something like this: So four columns on an excel spreadsheet would be something like: Night owl male, night owl female, early bird male, early bird female. This would then have initial 1RM for each limb at same time they would be exercised as sub columns (so a total of 16 columns for the initial dataset), with x number of rows where each row = one subject. Same data columns for at the end, and measure the percentage increase or decrease. See if there's a difference probably by an ANOVA for early bird male of left limb vs. right limb, and same for all other column types. Expected result would be those that declared themselves to be an early bird would have a greater increase in strength of their early bird tested limbs than their night owl tested limbs. E.g. an early bird male for left bicep curl (morning training) has an average of 14% increase, but the early bird male for right bicep curl (evening training) has an average of a 12% increase (I'm making that data up, it's not real), but you would just do ANOVA of whole dataset of percentage changes in strength. In all, I'm not sure if it really matters though, truth be told, I only ask about circadian rhythms because I know if I train at night, I can't sleep! So I have to train in the morning, lol.

[@Lagato445]

I’ve been to the gym at all times of the day and have experienced being stronger in all times depending on that particular day, what I ate, or how much I slept, sometimes it’s one of those days where I feel just weak for no particular reason

[@mrabc3621]

sample size is small, basically everything relates to workout only comes down to one thing- just what suits you the best

[@josephroa4475]

Tried working out at night after work, but usually didn’t have the energy especially if I had to commute to the office.

[@baltasss]

I always admired people who can go to the gym in the mornings. When I worked as a dry waller for a year I always could work more intensely a couple hours after lunch. So now I try to go at 2-3pm every time.

[@bemimu]

I workout between 12-1:30. This is good because I can eat a good breakfast around 8 and a small snack around 11 and eat lunch right after the workout

[@tofuguru941]

Here to add that evenings get me better performance, endurance and results as well as all of you also mentioning it.

[@user-ix1bs3vl2r]

I train during my lunch break at work and eat later. I gives great motivation to go back to office everyday, after weekends or holidays.

[@zeuso.1947]

Well this explains the great results I get going to the gym twice a day, morning and evening.

[@ProdigalNomad]

I wanted to do cardio and strength training before going to work at 3 pm but found if difficult to do both. So I do my cardio (long distance and/or HIIT) and sauna in the morning, then before sleep I do resistance training at home. Works perfect for me.

[@HighOctaneFun1]

As an advid morning guy, I appreciate this a lot

[@sizzlinghot6345]

i work in construction, after work im lazy and tired, more likely to miss my workout cuz i come home from work i want to eat, i eat and get moore lazy. So i prefer do my workout before work starting at 6am. But with this routine say goodbye to social life in workdays cuz you need to go sleep around 9/10pm. Thats my situation, hope it helps someone

[@none.4415]

Consistency can give success what we want to achieve.

[@casperdecrook2612]

Can’t go one video without saying: ‘It depends’, I love it 😅

[@grndragon7777777]

Evening. My body feels the most wormed up and lose. Also I can put the rest of my energy in it and relax.

[@ikor117]

The best workout is the one you don’t miss, no matter what time of the day it is.

[@ikanmasin]

If we're talking about science, late afternoon/evening would be the best time for extensive/strenuous workout. Why? Because due to nutrition intake+circadian circle goes together. That being said your energy level during late afternoon will be at its peak because the body naturally functions like this. You have already almost completed your daily calorific & protein needs. With strenuous workout you needed to add more intake but this will not burden your natural body functions because your body is an amazing self reliance in term of functioning. So it knows to grow at the right time.

[@cramwhitevich2233]

Shut up dude

[@thefiercediety6642]

Good video mate. like your style

[@6wade]

Glad to see this in my recommendation 💘

[@TheRealSquirre1]

I'm one of those weird people who works out at like 10:30/11pm to midnight. I've tried working out in the morning and personally its worse for me in every way. Spent the last almost 15 years skateboarding so my body aches super bad in the morning and have absolutely no grip strength (no actual diagnosis but arthritis is super common in my family so a likely cause), so my performance is way worse in the morning and then I end up just feeling beat and fatigued the whole day which is a bummer. Normally I'm kind of physically beat working out at night since I'm active during the day but as long as I give myself like an hour to just relax before getting to it I don't notice any drop off compared to days I don't do anything physical during the day, if anything getting the blood flowing seems to make up for it. For me personally anyway I'd rather my workouts suffer because of my daily life than my daily life suffer because of my workouts.

[@lajc7222]

I used to do morning workouts but would have to get up at 4 to get to the gym do a workout, get home get the kids ready and get to work on time. I found i had no energy in the morning which impacted my workouts and lifting. Swithed to night time workouts between 8-9pm once the kids are in bed and have heaps more energy and can lift more weight. Do whatever works for you and what makes you happy

[@SatoshiFibonacci]

I have the most amount of energy at night. I make sure my last meal is 2 hours before workout though. You don’t want to workout with a full stomach.

[@482aaa]

Yesss new picture fit to pass time on the bike

[@TimSlee1]

I curl in the squat rack because it's convenient to do after my overhead-press sets.

[@hm05090x]

Personally going to the gym in the evening just makes it so hard to stick to my sleeping schedule + there's a lot more people during that time and also I feel like I waste so much time of the day if instead of waking up early to work out I stay asleep. So yeah I'm glad the key takeaway here is to choose what fits you best.

[@aperezdeal]

Evening workouts mess with my sleep. When I was active in combat sports all the classes were after work and would let out around 9pm. I was wired for years.

[@daudiiCreates]

Got my queue to rewatch Mr.Robot from here😆😆.As always,amazing and informative content👍🏽

[@gauthamdssharma]

Was waiting for this.

[@jamesmiddleton8335]

Id say go for the time that helps your productivity, if i workout in the morning then im spent for the rest of the day, some people i know use a morning workout to kickstart their day of productivity. Whichever one is best for you.

[@Tobi-yl2zo]

I think it depends a lot in how intensity and volume you train. If you just do a feel good training for health, you can do it after waking up. But if you have a 2hour intense leg session in front of you, it would pobably be best for you to not do it right after you wake, since 1) your CNS isnt ready to handle i.e. heavy squats 2) you havent eaten enough yet and thus you dont have the energy for a long intense session and 3) your too stiff and injury rates yould climb up. Something like arms is probably doable tho without much drawback. Thats just my take on it.

[@quchi7232]

Mine would be 3pm because I go to work at 4am until 12nn. I love exercise specially cardio + weight lifting, now I'm not a body builder by any means but after exercising consistently for 2 years, I can safely say that I am proud to have a body that I'm not ashamed of at the beach 😅

God, a video about workout featuring some Dark Souls and Mr Robot references... Is this heaven ?

[@JosephLachh]

Curls in the squat rack are something that would never even enter my mind.

[@Kokii87]

It's such a big difference for me, training in the evening results in about +10% performance, so it's a no brainer for me, also I like training hard, and that makes me sleep so easily and smooth afterwards.-

[@bigpicturegains]

I’m a pretty lean and vascular individual. I always notice my veins are more pronounced toward the end of the day. I’d be shocked if that didn’t mean I would get in better training in the afternoon.

[@randallradke1279]

Working out after 8 hours of janky Coffin-pose gives me a 100% increase in the chances of injuring my not-at-all warmed up body. After 10 hours of already using all of my extremities, my body is nice and warm and ready to move with weights. (P.S. I always warm up for whatever I'm working)

[@bransonellison8881]

I think a much better way too test this strictly for resistance training is testing both Time periods on the same person. For instance in the morning they train the right side of their body, in the evening they train the left. This eliminates genetic differences, dietary fluctuations, and sleep differences. Test this with a dozen or more people over a course of 12 weeks. Look at the data.

[@domskindness3285]

Studies on ice shower /ice baths on personal health (mental and physical) and performance health

[@n00bstacle]

I work out at 4am before I go to work because I skipped the gym too much after work but honestly even with a good warmup my heavier lifts like squat and deadlift definitely suffer compared to if I do the same lifts in the evenings

[@blackbullsportsclub6995]

Thanks

[@PictureFit]

#justice4rami

[@anon4850]

finally people are noticing the most underrated show and actors ever 😃

[@innocentrage1]

What does Sam Rami have to do with working out?

[@imaturtle8807]

if this man tells me to end it all then i will. i trust this man with my life

[@kreamypie]

I go past midnight. Where all equipment are free to use 😃

[@williammcfarlane6153]

I prefer the morning cause it allows me to have my first accomplishment and there are so many things that can come up during the day (work late, birthday dinners, etc.).

[@antonisz.9769]

Nice video again picture fit, keep up the good work!!!

[@tylervanhorn9316]

I workout in the morning and evening the morning you feel more energized more awake throughout the day. Then evenings I workout I have lots of energy but I workout sections throughout the day.

[@channingdavis5541]

I do two a day splits. Morning is 1 hr of carido. And evening is lifting and 15 min of carido. And eat clean. 😊

[@ImShadowWRLD]

it depends

[@emilyfarr9897]

Yaaaaaaaaaay new PictureFit video 😃😃😃😃😃

[@4n1k8r5]

I do my cardio in the morning as my time is limited, work starts early and my lifting sessions are long so it’s not realistic for me to wake up at 3:00am to get a session in

[@DRGUANE]

Get some!💪 regardless of time or workout - just do it. Now go get some!!!!!!

[@stoic_turtle1]

Right when I get home from work around 6pm is best for me. Love a good 10k run after a stressful day.

[@matteorossi4183]

with you on that Mr. Robot thing bro

[@robertzehm]

It depends

[@morbidmike]

Just stay active all day and night and you'll never miss the "ideal" window

[@Uvvibes]

Cardio, full body, squats in the morning ☀️. Arms, shoulders, weight lifting at night 🌙

[@Gamefit28]

I used to workout at night but now I need to in the lunchtime part of the day cause I get so busy at night.

[@QuietRiot69]

Best time to go to the gym is when your heart is broken. That's why I go every night.

[@beinspired142]

AGREE

[@SecForcesGuy]

See I think this is all up to the person, as long as you have it in your head that you wanna work out and be a better person no matter what time is an issue, we went through hell in the military and we turned into fighting machines no matter what time we worked out

[@ATurkeySandwichGAME]

Best time for myself is morning. Its from military habit, its when i have the most energy and drive to lift, and the gym is relatively empty

[@ericlaforge9445]

I think the morning motivation is the change with the night motivation.

[@mattgillon3645]

Yayyyyyyy the man is back 💪💪🥲

[@vitoz007]

Depends of workout. If it heavy it more like at midle if it light its morning if it averague... And so on.

[@OptimusTraps]

Now we want some studies for the insomnia crew. Training in the middle of the night

[@AustinKuczewski]

I work third shift, so I get off of work at 7am and will go right to the gym after. I enjoy working out right after work cause I've been up and working all night so I'm active, and will just carry that over to workout. That and once I'm done with my workout and I eat my last meal and protein shake and shower, I'm ready for bed lol.

[@AyeBeeG]

It’s best between 5pm-10pm give or take. This finding is that “new”