There are people who repeatedly (and repeatedly) share that a morning workout changes their entire day. They wake up before sunrise, drink coffee in silence, go for a run, or lift weights while most of the world is still fighting with the "snooze" button. On social media, this routine has already become almost a symbol of self-discipline and excellence. But if you are among those who try repeatedly to work out early in the morning and feel that your body is simply not flowing with you, it could be that the problem is not your willpower.
A new study published in the journal Open Heart suggests that the time we work out can affect the health benefits of the workout, especially when it matches our "biological clock." The key term here is chronotype, meaning the natural tendency of each person to be alert and active at specific times of the day. Some people function excellently in the morning, others reach their peak specifically in the afternoon or evening, and many are somewhere in the middle.
The researchers sought to examine whether a match between the workout time and the chronotype could affect health metrics. As part of the study, people who are at risk for cardiovascular diseases were divided into groups according to their biological tendency. Morning types worked out between 8:00 and 11:00, evening types worked out between 18:00 and 21:00, and an additional group worked out specifically at a time that did not match their chronotype, meaning morning types in the evening and evening types in the morning.
The conclusion: Not everyone is built for a morning workout
The findings showed that participants who worked out at a time that matched their chronotype enjoyed a greater improvement in several important metrics, including blood pressure, aerobic fitness, blood sugar levels, cholesterol, and sleep quality. In simple words: The same workout may affect the body differently, solely because of the time at which it is performed.
The explanation for this is related to circadian rhythms, meaning the biological cycles of the body, which operate throughout the day and affect alertness, body temperature, hormonal activity, blood pressure, and metabolism. When physical activity is performed at a time when the body is already more "ready" for action, it may integrate better into these internal systems and produce a more effective response.
However, it is important not to treat this as an "ironclad rule." The findings indicate that even those who worked out at a time that did not match their chronotype still derived health benefits from the workout. Additionally, it did not focus on "intermediate types," who probably constitute the majority of the population, and therefore for many people, the difference between a morning, afternoon, or evening workout may be less dramatic.
If you are evening types, do not fight it
The practical implication of the study is quite simple: If you know that in the morning you are sluggish, tired, and unable to work out properly or even say hello to people before coffee, then there is no reason to force yourself to do all this just because morning workouts are perceived as "healthier" and photograph well for the Story. For people who flourish in the evening, a late workout may be convenient, effective, and above all, easier to persist with.
Beyond that, there are of course many additional factors that affect the effectiveness of physical workouts at different hours, such as body temperature, which tends to peak in the afternoon for many. Therefore, strength workouts or practices that require coordination may feel better at later hours, but again, not for everyone.
And what if you do not really have the option to choose? Here, the researchers remind us that the body knows how to adapt. If you can only work out in the morning, even if you are not distinct morning types, a regular routine can gradually improve your ability to work out at that same hour. In such a case, it is advisable to lengthen the warmup, start with a more moderate load, and give the body time to "wake up."
Do not forget the sleep
Within all these data, there is nevertheless one factor that is worth paying special attention to. An intense workout that ends too close to bedtime may harm sleep quality in some people, and therefore it is preferable to leave a gap of at least two hours between a significant workout and going to bed. Conversely, if you did not sleep well at night, sometimes an earlier and more moderate workout will be preferable to trying to squeeze a hard workout out of yourself at the end of the day.
The bottom line is that there is no single perfect hour that suits everyone. The timing can improve the effect of the workout, but it is not more important than the workout itself. If a morning workout causes you to give up, procrastinate, or feel that you are fighting your body, it is probably simply time to stop forcing yourself to wake up early. Your body might know better than you when it is truly ready for activity.