What’s the best time for working out: morning, afternoon or evening? 

Experts say it depends on your goals, but that any movement — no matter the time of day — is better than none.

“What I tell my patients is work out when you can,” medical weight loss physician Dr. Sue Decotiis recently told CBS News. “If it’s easier and more convenient for you to get to the gym in the morning, then go ahead and do that. If you can’t get there until the afternoon, then do that.”

When it comes to working out at different times of the day, Mauro Maietta, Crunch Fitness district fitness manager, says there are some differences to consider.

Morning workouts: “Exercising in the morning can help boost your metabolism and energy levels throughout the day and be a great way to establish a consistent routine,” Maietta says. 

In a study published last year, researchers observed a “strong linear association” between working out and lowered obesity for people who exercised in the morning compared to afternoon and evening groups. 

Afternoon workouts: “Working out in the afternoon can serve as a stress reliever after a long day,” Maietta says. “Plus, body temperature and muscle flexibility tend to peak in the late afternoon making it a good time for more intense workouts.”

Evening workouts: Working out in the evening can help you relieve stress from the day and unwind, Maietta says.

If you are opting for evening workouts, however, Maietta says it’s important to finish up at least a few hours before bedtime to avoid sleep disruption.

“At least ensure you set aside 15 to 20 minutes for a substantial cooldown to bring your heart rate close to resting levels,” she says.

“Consistency is often more critical”

While exercising at different times of day may be tied to certain benefits, some researchers have found results may also differ between men and women. 

A small study published in 2022 found women who worked out in the morning lost more fat and had greater reductions in blood pressure, while working out at night promoted muscle strength and enhanced mood. For men, the study found working out in the evening promoted more fat loss and greater reductions in blood pressure compared to working out in the morning.  

“Ultimately, the best time and frequency for your workouts depends on your individual schedule, preferences, and how your body responds,” Maietta says. 

You don’t have to set a chunk of time aside during a specific time of day for exercise, either. Micro-workouts — mini bursts of exercise, from as little as 20 seconds to a few minutes at a time — are great ways to incorporate short bouts of movement into your day. 

CBS News chief medical correspondent Dr. Jon LaPook also suggests some simple “hacks” to fit extra movement into your day, like taking the stairs instead of an elevator or walking the last 10 blocks of your commute.

“Make it so that you’re not saying, ‘OK, now I have to do exercise’ — exercise becomes just part and parcel of how you live your life,” he says. 

The bottom line: Consistency is key. 

“It’s important to choose a time that allows you to be consistent with your exercise routine. Consistency is often more critical than the specific time of day you work out,” Maietta adds. “Listen to your body, adjust as needed, and consult with a fitness professional if you have specific goals or health considerations.”