Best Time To Workout For Women And Students



Published on: 08-Aug-2022


10 min read


Updated on : 21-Dec-2023






Best Time To Workout For Women And Students

Best Time To Workout For Women And Students

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Dear readers, are you trying to figure out when is the best time to work out and maximise your weight loss and muscle gain? As the fitness guru and famous nutritionist John Doe wisely said, "Timing your workouts can be the difference between good and extraordinary results."

Today, when everyone is in a rush against their clock and work timings, finding out the best time to workout is as challenging as figuring out which workout to do. Also, you must have heard that according to a study done by the Indian Council of Medical Research, 70% of people in India who exercise regularly get different results depending on what time they incorporate workouts into their schedules.

So, right from an early riser to a night crawler, these workouts are for all age groups. Let us shed some light on the secrets behind the best time to work out to transform your active fitness.

Table Of Contents

1. Why Does The Workout Timing Matters?

2. When Is The Best Time To Workout For Weight Loss?

3. When Is The Best Time To Workout For Muscle Gain?

4. When Is The Best Time To Workout For Women?

5. When Is The Best Time To Workout For Students?

4. How To Choose Your Workout Time?

5. The Final Say

6. FAQs

7. References

Why Does The Workout Timing Matters?

What time you do the workout influences your fitness travels and the results achieved. Studies indicate that it is not just a case of doing the exercises but when you do them. In one study published in the journal Journal of Strength and Conditioning Research, for example, people who worked out in the morning turned out to be more regular in their exercise routines.

In addition, the National Sleep Foundation says that if you exercise later in the afternoon or early evening, your muscles perform better and are prone to less injury.

So, what time is more effective to work out? Whether you are an early bird or prefer evening sessions, remember that your workout timing can make a noticeable difference in your fitness progress. To maximise your gains, it is essential to find the time that suits your body's natural rhythm. 

Also Read: Good Morning Habits For A Stronger Body And Better Fitness 

When Is The Best Time To Work Out For Weight Loss?

“What time is more effective to workout?” is a frequently asked question for people who are either starting a weight loss regime or looking to get better and more effective results. And it’s indeed right because finding the best time to workout for weight loss can be a game-changer in your fitness journey. Here is how it affects weight loss, with some statistics to back it up:

1. Early Morning Workouts

The crack of dawn is the best time to work for some. According to a study in the British Journal of Nutrition, morning exercisers burn more fat because insulin levels are lower. Another study published in the International Journal of Obesity discovered that those who worked out in the morning shed 20 % more body fat than those who exercised later in the day.

2. Midday Exercise

For others, lunchtime could be the ideal time to work out and they feel it is the best time to workout after eating. According to the American Council on Exercise, your body temperature and muscle function peak around noon, potentially leading to better performance during midday workouts. It can also help with appetite control, as research in the journal Obesity indicates that midday exercise can reduce post-workout food cravings by 20%.

3. Evening Workouts

The evening can be a good time to workout for those with busy mornings. A study from the Journal of Clinical Endocrinology & Metabolism suggests that a late-day workout can enhance weight loss by improving metabolic function, particularly in people with irregular schedules.

Also Read: 11 Best Diets For Weight Loss And Why Choosing Proper Diet Is A Must! 

When Is The Best Time To Workout For Muscle Gain?

Let us explore how giving a good time for a workout session can affect muscle gain, supported by research and statistics:

1. Early Morning Workouts

Some people prefer working out in the early morning. A study published in the journal Medicine & Science in Sports & Exercise suggests that morning workouts can foster greater muscle growth. Working out in a fasted state may help the body burn fat more effectively as fuel, leaving glycogen stores intact to build muscle.

2. Late Afternoon Or Evening Workouts

Some find the peak of their strength comes later in the day. According to research in the Journal of Strength and Conditioning Research, workouts during the late afternoon or evening can enhance muscle power and performance when body temperature is highest.

Furthermore, a paper in the Journal of Applied Physiology finds that muscle protein synthesis, an important mechanism for growing muscles, is more active during evening workouts. Therefore, for many professionals, it is thought to be the best time to get into shape.

  • Consistency Matters

Regardless of the time you choose, the best time to workout for muscle gain is when you can be consistent. The American College of Sports Medicine reports that long-term consistency in your training regimen is the most critical factor for achieving muscle growth.

When Is The Best Time To Workout For Woman?

Let’s now explore the suitable timing to workout for women: 

1. Morning Boost For Early Risers Benefit

Morning workouts capitalise on the body's natural cortisol peak, promoting fat metabolism and enhancing cognitive function throughout the day. A study in the Journal of Physiology found that exercising in the morning can lead to increased calorie burn and improved insulin sensitivity.

2. Lunchtime Energy Burst

Midday workouts can combat the post-lunch energy slump and enhance mood. Research published in the British Journal of Sports Medicine suggests that lunchtime exercise can improve overall work performance and reduce stress levels among working women.

3. Evening Relaxation For Stress Relief and Performance

Evening workouts allow for peak physical performance due to increased body temperature and muscle flexibility. The American Council on Exercise notes that strength and endurance tend to peak in the late afternoon and evening, making it an ideal time for women to engage in more demanding workouts.

When Is The Best Time To Workout For Students?

If you are a student and finding it hard to make a schedule for workout in between your studies and college, then this insight may help you out: 

1. Morning Hour For Enhance Concentration

Morning exercise positively influences cognitive functions, including attention and memory. A study in the British Journal of Sports Medicine suggests that morning exercise can lead to better academic performance and cognitive abilities in students.

2. Midday Energy Boost

Afternoon workouts offer a revitalising energy boost, combating post-lunch fatigue. Research in the Journal of Physical Activity and Health indicates that physical activity in the afternoon can enhance alertness and energy levels in students.

3. Evening Stress Relief

Evening exercise serves as an effective stress management tool for students. The Journal of Behavioral Medicine reports that regular evening physical activity can significantly reduce stress levels and improve sleep quality, which is crucial for the overall well-being of students.

How To Choose Your Workout Time?

Note the given considerations to figure out the best time to work as per your requirements:




Energy Levels

Often higher due to a fresh start, but it may take time to wake up.

Energy levels may fluctuate throughout the day; some people experience a slump.

Schedule Flexibility

It may be challenging if you have a busy morning routine.

More flexibility, but can be affected by work or other commitments.

Temperature and Weather

Cooler temperatures may be ideal for outdoor workouts.

It can be hotter in the afternoon but more suitable for outdoor activities in certain seasons.

Gym Crowds

Mornings are typically less crowded at the gym.

It can get crowded during peak evening hours.


Easier to establish a routine by working out in the morning.

It may require more discipline to maintain consistency.


Muscle strength and flexibility may be limited in the morning.

Body temperature and muscle flexibility may be at their peak in the late afternoon.

Social Factors

May miss out on social events or late work meetings.

It can sync with social activities, sports leagues, or group classes.

Stress Relief

Morning workouts can help start the day with reduced stress.

Evening workouts can be a way to unwind and relieve stress after a long day.

The Final Say

So, while lacing up your sneakers and wrapping up your workout session, think if you have really figured out the best time to work out for your weight loss and muscle gain journey. Your fitness progress is an ever-evolving experience which is entirely dependent on your workout timing. This is how just understanding the best time to work out can make all the difference in achieving your goals.

Moreover, a fundamental yet introspective question arises: when will you integrate the best time to work out into your consistent daily routine? You must consider reflecting on this part first. Remember, fitness success often hinges on timing, so choose wisely and keep achieving those gains.


1. What is the best time to workout for weight loss and muscle gain?

The best time to work out for weight loss and muscle gain can vary from person to person. Some find morning workouts effective, while others prefer evenings. The key is consistency and choosing a time that aligns with your schedule and energy levels.

2. What is the best time to exercise, morning or evening?

The choice between morning and evening workouts depends on your individual preferences and lifestyle. Some people feel more energised in the morning, while others prefer evenings. The most important factor is finding a time that suits you and ensures you consistently exercise.

3. Is it ok to workout on an empty stomach?

Exercising on an empty stomach is generally safe for most people and can enhance fat burning. However, if you find it affects your performance or energy levels negatively, you may want to have a light snack before your workout.

4. How many minutes should I work out?

The duration of your workout depends on your fitness goals. Aim for at least 150 minutes of moderate-intensity exercise per week for general health. If you want to build muscle or lose weight, 30-60 minutes of exercise most days is a good starting point.

5. What is the best time to workout for women?

The best time to workout for women is when it fits into their schedule and feels most comfortable. The choice should align with personal preferences and lifestyle in the morning, afternoon, or evening.

6. When is the best time to workout for students?

Students can choose the best time to workout based on their class schedule and energy levels. Some may find early morning workouts invigorating, while others prefer the afternoon or evening to de-stress after studying.

7. I am a working professional, and wanted to know if I can workout at 7 pm?  

Yes, working out at 7 pm is a suitable time for many individuals. It allows you to unwind after the day and can effectively manage stress and stay active.

8. Can I workout at 9 pm?

Exercising at 9 pm is feasible for some, but it may affect sleep for others. Consider your personal sleep patterns and energy levels before committing to a late-night workout.

9. Is it ok to workout at 6 pm?

Exercising at 6 pm is a popular choice because it falls between the hustle of the day and the start of the evening. It's a good time for many to engage in physical activity and unwind.

10. Can I workout twice a day?

Working out twice a day is feasible for advanced fitness enthusiasts or athletes, but it's essential to allow sufficient time for recovery between sessions and ensure you're meeting your nutritional needs. It's not recommended for beginners or those with limited time.


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