Morning vs Evening Workouts: Which One is Best for You?

Deciding whether to work out in the morning or evening is a debate many fitness enthusiasts wrestle with. As busy dads, finding the right time to exercise can be challenging, but it’s essential for staying healthy and energized. In this guide, we’ll explore the pros and cons of morning and evening workouts, share insights from a 30-day experiment, and help you find the best time to fit exercise into your life. 

My 30-Day Experiment: The Quest for the Perfect Workout Time

For years, I was a dedicated morning exerciser, hitting the gym before the sun came up. However, life changes like sleepless nights with a teething toddler and early school runs disrupted my routine. To adapt, I decided to test both morning and evening workouts over 30 days to see which one suited my lifestyle best. The results were surprising and insightful.

The experiment involved alternating between morning and evening workouts for 30 days. Each day, I carefully noted how I felt, how my body responded, and how my schedule was affected. By the end, I discovered that the best workout time depends on several factors, including your personal energy levels, family schedule, and fitness goals.

Morning Workouts: Energizing Your Day from the Start

Morning workouts offer a unique sense of accomplishment. Exercising early means you’ve already achieved something significant before the day even begins. This can set a positive tone for the rest of the day, boosting your mood and productivity.

One of the biggest advantages of morning workouts is the consistency they promote. Early mornings are typically free from distractions and unexpected events, allowing you to stick to your exercise routine without interruptions. Additionally, morning workouts can kickstart your metabolism, helping you burn more calories throughout the day.

However, there are challenges to consider. Waking up early can be difficult, especially if you’re not a natural morning person or if you’ve had a restless night. Your body is also less warm and flexible in the morning, which might require a longer warm-up and could impact your performance. Lastly, failing to properly refuel after a morning workout can lead to energy slumps later in the day.

Evening Workouts: A Powerful Way to Unwind

Evening workouts offer their own set of benefits, particularly for those who find mornings challenging. By the time evening rolls around, your body is naturally warmer and more flexible, making it easier to perform at your best. Strength, speed, and endurance tend to peak in the late afternoon and early evening, which can help you break through fitness plateaus.

For many dads, evening workouts are a great way to relieve stress after a long day. Whether you’ve been in meetings or dealing with family responsibilities, a good workout can help you unwind and prepare for a restful night. Contrary to popular belief, exercising in the evening doesn’t necessarily interfere with sleep, as long as you finish at least 90 minutes before bedtime.

On the downside, evening workouts can sometimes clash with family time, dinner, or relaxation. Gyms are often more crowded in the evening, which can be frustrating if you’re pressed for time. Additionally, if your workout is too intense or too late, it might delay your wind-down process, making it harder to fall asleep.

What My Experiment Revealed: It’s About What Works for You

The biggest takeaway from my 30-day experiment was this: the best time to work out isn’t about the clock—it’s about what fits best into your life. Whether you choose morning or evening workouts, the key to success is consistency.

Morning workouts can be ideal if you’re looking for a routine that’s less likely to be disrupted by the demands of the day. On the other hand, if your energy levels peak later in the day and you prefer to unwind with exercise, evening workouts might be better suited to your needs. Both times offer unique benefits, and the right choice depends on your personal lifestyle, preferences, and family dynamics.

Balancing Fitness with Family: Finding Your Ideal Routine

As dads, it’s crucial to find a workout routine that enhances, rather than disrupts, family life. Your exercise schedule should be something that fits naturally into your daily routine. To do this, consider doing a “family schedule audit” to identify the best time slots for exercise without sacrificing family time.

One approach is to involve your kids in your workouts. Morning sessions can become “superhero training” with your children, while evening workouts can turn into a fun “dance party” that the whole family can enjoy. This not only makes exercise more enjoyable but also sets a positive example for your kids about the importance of staying active.

Sample Workouts for Dads: Fitting Fitness into Your Day

Whether you prefer morning or evening workouts, here are some sample routines to help you get started. These workouts are designed to be efficient and effective, fitting into your busy schedule while delivering great results.

Morning Energizer (15 minutes):

• Jumping Jacks (1 minute)
• Bodyweight Squats (1 minute)
• Push-ups (1 minute)
• Mountain Climbers (1 minute)
• Plank Hold (1 minute)

Repeat this circuit three times. It’s quick, requires no equipment, and gets your blood pumping for the day ahead.

Evening Stress-Buster:

• Dumbbell Rows (3 sets of 10 reps)
• Goblet Squats (3 sets of 12 reps)
• Dumbbell Bench Press (3 sets of 10 reps)
• Lunges (3 sets of 10 reps per leg)
• Russian Twists (3 sets of 20 reps)

This routine targets all major muscle groups and helps melt away the day’s stress. Adjust the weights according to your fitness level.

Weekend Warrior Full-Body Blast:

• Deadlifts (4 sets of 8 reps)
• Pull-ups or Assisted Pull-ups (4 sets of 8 reps)
• Dumbbell Shoulder Press (3 sets of 10 reps)
• Kettlebell Swings (3 sets of 15 reps)
• Ab Rollouts (3 sets of 10 reps)

This more intense workout is perfect for weekend mornings when you have a bit more time to focus on your fitness goals.

These templates are flexible, allowing you to modify them based on your fitness level, available equipment, and time constraints. The important thing is to stay active and make exercise a regular part of your routine.

The Final Verdict: Flexibility and Consistency Are Key

So, which is better: morning or evening workouts? The answer depends on what works best for you. Both morning and evening workouts have their benefits and drawbacks, but the best routine is one that you can stick to and that complements your lifestyle. Remember, quality beats quantity every time. A focused, 30-minute session is more effective than a distracted, hour-long workout. Choose the time when you can give it your best effort, and don’t be afraid to mix things up as needed.