Best Time of Day to Exercise

What is the best time of day to exercise?

While there is specific research being conducted on this topic, unfortunately the answer to the question, "What is the best time for exercise?" varies based upon the specific question you ask, your training goals, and your exercise adherence.

Here are some of the latest specific research findings:

Late Afternoon is Best for Exercise

Research shows that the optimal time to exercise is when our body temperature is at its highest, which, for most people is 4 p.m. to 5 p.m. (body temperature is at its lowest just before waking).

Strength is Greater in the Afternoon

Dr. Hill reported that strength output is 5% higher at around mid-day; anaerobic performance, such as sprinting, improves by 5% in the late afternoon.

Endurance is Greater in the Afternoon

Aerobic capacity (endurance) is approximately 4percent higher in the afternoon.

Injuries Are Less Likely in the Afternoon

Afternoon exercise is the best if you want to avoid injuries for many reasons. We are most alert; our body temperature is the highest so our muscles are warm and flexible; and our muscle strength is at its greatest. These three factors make it less likely that we will get injured.

Morning Exercisers Are More Consistent

Even though afternoon exercise might be optimal from a physiological standpoint, research also shows that morning exercisers are more likely to stick to it that late-day athletes.

Evening Exercise and Sleep

Most research supports the idea that exercise can improve sleep quality. But does exercising too late in the evening keep you up? Studies have shown improvements in sleep from both morning and afternoon exercise, so it's not yet clear if evening exercise keeps you up. One study even showed that vigorous exercise half an hour before bedtime did not affect sleep.


When do you like to exercise? What works best for you? Maybe a combination of different times will increase your willingness to exercise.  But remember anytime is a good time as long as you do it.