Working out in the morning has mainly practical benefits: the gym is quieter, you’ve finished your workout before your day really gets going, and your evenings remain free. What’s more, many people find that a regular morning routine helps them start the day actively and with structure. Below, we’ve listed six reasons, plus a tip on what’s best to eat after your workout.
Is it better to exercise in the morning?
There’s no single time of day that’s best for everyone: the best workout is the one you stick to. That said, the morning does have a number of concrete, practical advantages, from a quieter gym to free evenings. Whether it suits you depends on your daily routine, your work and the time of day when you feel at your fittest. Want to explore the best time to train in more detail? Read about the best time to train.
Why is the gym quieter in the morning?
In the early hours, most gyms are much less busy, so you don’t have to wait as long for machines. That saves time and allows you to work through your routine at your own pace.
It’s quieter outside too. If you go for a run or a cycle in the morning, you’ll often find empty streets and cycle paths, which helps you stay focused. What’s more, less waiting and fewer people around mean that a short workout really does stay short.
Does exercising in the morning help establish a regular routine?
Yes, by exercising at a set time every morning, you’ll find it easier to build a habit. What’s done early in the day can’t be derailed later on by a long working day or a last-minute appointment.
For most people, consistency is more important than the exact time or the perfect schedule. By scheduling your workout as the first task of the day, you clear the biggest hurdle straight away: actually doing it. The fact that you’ve already got it out of the way whilst others have yet to start also gives many people a pleasant sense of being ahead of the game.
How does a morning workout affect your energy levels and mood?
Many people experience more energy and a better mood after a morning workout. Physical exercise stimulates, amongst other things, the release of endorphins, which can contribute to that cheerful feeling.
This effect is personal and not guaranteed, but for many people, an active start sets the tone for the rest of the day. Some find that they’re more mindful of their eating afterwards and find it easier to opt for a nutritious meal. How strongly you experience this varies from person to person and depends on the type of workout.
Do you start your day with a clearer head after a morning workout?
Many people find that after a morning workout, they start their work or studies feeling a bit sharper and more focused. By exercising first and only then sitting down at your desk, you give yourself an active kick-start before the day really gets going.
How strongly you experience this is personal and varies from day to day and from one workout to another. For some, a short morning workout acts as a natural way to shake off that sleepy feeling; for others, it’s mainly the satisfying feeling of having already done something useful before the working day begins.
Do you have more free time in the evening if you exercise in the morning?
Yes, if you’ve finished your workout in the morning, your evening is completely free. After a long day at work, you no longer have to drag yourself off to the gym and can spend your time on work, family, friends or simply relaxing.
For those who find it hard to get motivated in the evening, that’s a big plus. The chance that an evening workout will fall by the wayside due to tiredness or other plans is simply greater than for a workout that’s already been done.
Why is it important to have breakfast after a morning workout?
After your workout, breakfast helps you replenish your energy and nutrients, especially after an intensive session. Protein plays a key role here. Protein contributes to the maintenance of muscle mass.
Don’t have much of an appetite or time in the morning? A shake or smoothie with protein powder is an easy way to get your protein in, for example using whey protein or a vegan protein powder. Want to know how much protein is right for you? Find out how much protein you need each day. Combine this with slow-release carbohydrates such as porridge or wholemeal bread for a breakfast that keeps you going for a while.
Does a morning routine help you sleep better at night?
A fixed time for exercise in the morning gives structure to your day and helps many people wind down more easily in the evening. People who do intense exercise late in the evening sometimes still feel wide awake when they want to go to sleep.
That doesn’t mean that exercising in the morning solves sleep problems, but a predictable routine can help you wind down more calmly at the end of the day. Many people who exercise in the morning naturally go to bed a little earlier as well. In this way, your training and sleep routines reinforce each other.
In short, if you’re looking for an activity that’s quick to complete, keeps your evenings free and gives structure to your day, set your alarm a little earlier and train before your day begins.
Frequently asked questions
Is exercising in the morning better than in the evening?
For most people, the time of day makes little difference to the results: consistency matters more than the time. The morning has practical advantages, such as a quieter gym and free evenings, whilst the evening can be a good option if you find it hard to get going in the morning.
Do I have to train on an empty stomach in the morning?
You don’t have to; it’s a personal choice. A light snack or a shake beforehand can be helpful for a tough workout, whilst for many people, a gentle workout goes just fine on an empty stomach. Above all, listen to your body and find out what works for you.
What’s the best thing to eat after a morning workout?
A breakfast containing protein and slow-release carbohydrates is a sensible choice, such as porridge with yoghurt and fruit or a shake with protein powder. Protein contributes to the maintenance of muscle mass. The carbohydrates replenish your energy.
How can I stick to exercising in the morning?
Lay out your workout clothes the night before, choose a fixed time and start small. A short, achievable routine is easier to stick to than an ambitious schedule that you’ll give up on after just a week.
Do you train in the morning and want to easily add protein to your breakfast? Our protein powders, from organic whey protein to vegan vanilla protein, mix easily into a shake or smoothie. Protein contributes to a growth in muscle mass. Do you train intensively with short, explosive bursts of effort? Creatine is worth considering. Creatine increases physical performance in successive bursts of short-term, high intensity exercise. This effect occurs with a daily intake of 3 grams of creatine in adults who train intensively.
