All The Secret Benefits Of Working Out At Night

A workout is a workout, no matter the time of day, and will improve your endurance, muscle strength, and mobility whether you do it in the morning or evening, says trainer Hannah Daugherty. That said, there are quite a few benefits of working out at night — here’s what to know.

More Energy

Save your workout for the p.m. and you might have more power compared to the morning. “This is due to higher body temperature later in the day, which increases flexibility and strength,” says trainer TJ Mentus. You’ll also have more energy after a full day of eating.

Better Mindset

If you aren’t a morning person, that’s OK. According to trainer Anthony Carey, your mindset can switch from “have to” to “get to” if you exercise at a time that works better for you, like in the evening when you’re wide awake.

Warmer Joints

You might notice that your joints feel more lubed up and warm as the day goes on and that your nervous system is more “activated,” Carey says. This is what happens after a long day of movement, and it can make an evening workout feel easier.

Improved Digestion

Low-intensity steady-state (LISS) exercises, like walking and yoga, can aid digestion, making these types of workouts a great post-dinner choice, says Title Boxing Club manager Beth Gold. A study also noted that a 15-minute walk after a meal relieves bloating.

Stress Relief

Exercise relieves stress regardless of when you do it as it lowers your cortisol levels. But trainer Dr. Dave Candy says night workouts, in particular, serve as a “mental gap” between a stressful day and a relaxing evening.

Improved Mood

Exercise releases endorphins that improve your mood, Mentus says. So if you’re feeling down or burnt out, try a quick jog, yoga class, or fun dance workout to end your day. Then enjoy the rest of your evening with a pleasant “runner’s high.”

Deeper Sleep

If you tend to feel jittery at night, exercise can help. “A good workout can exhaust the body and clear the mind, which is a great way to end a day before bed,” says trainer Rob Wagener. Carey says the lowered cortisol also improves your sleep quality.

Sense Of Accomplishment

The sense of accomplishment that comes with working out can also aid in sleep, says Ohm Fitness instructor Jason Sani. Even if you just do a quick mini-workout before bed, he says it’ll help you feel better about yourself, too.

Cooler Weather

If you’re working out in the summer, it’ll make sense to wait for the temp to drop in the evening. Once the sun goes down, Wagener says it’ll be easier to exercise outdoors or make a trip to the gym without overheating.

“Me Time”

If your schedule is typically stacked during the day, you might enjoy the peace and quiet that comes with a nighttime workout. Once you’ve completed your to-do list, you’ll be free to truly focus on yourself, Mentus says, sans distractions.

No Crowds

Take a late-night trip to the gym and you won’t have to navigate crowds or stand waiting while someone uses the one and only tricep machine. Peak evening gym hours tend to be between 5 and 7, Wagener says, so wait till 9 and you should have the place to yourself.

Quick Tip

Note that it’s best not to work out right before bed, as a high body temp and pounding heart can disrupt your sleep cycle, says Carey. He suggests finishing your workout at least an hour before you plan to hit the hay so that you have time to cool down and recover.